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Monday, August 23, 2021

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OlyNastics

• Utilize ZenPlanner to sign up for classes.

• Continue to sanitize hands upon entry and wipe down all equipment touched.

• Please continue to bring your own water.

SOD/WOD Review: 5-7 min

Keep stretching during review

SOD/WOD Prep

Done together

WOD Prep

1 indoor jog

10 leg swings

5 grinding air squats

1 down dog > Spiderman > pigeon

BB front rack str

5 BB pausing front squats

5 BB thrusters

1 wall walk-up to hold

-4 min prep-

SOD

E2MOM for 10 min

3^ Front squats (stay below 90+%)

-5 min prep-

WOD

For time: (20 min cap)

10-9-8-7-6-5-4-3-2-1 of:

Thrusters (95/65) (50+ 65/45) (RX+ 135/95)

Wall walks (50+ hands halfway to wall) (Mod: hands don’t move OR Inchworm with a push-up)

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