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Tuesday, August 10, 2021

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Glycolytic

• 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

60 sec row

Racked BB standing down dog

10 PVC pass thru

5 pausing PVC OHS

5 BB high hip snatch high pulls

5 BB hang power snatch

5 BB snatch

-4 min prep-

SOD A

EMOM for 3 min

1-2 Snatch (hold around 50-60%) (speed and technique work)

1 min transition

SOD B

EMOM for 4 min

1 Snatch (hold around 80% 1RM)

-4 min prep-

WOD

4 Rounds for time of: (30 min time cap)

20/17 cal Row (50+ 17/14)

10 Burpees over erg

8 Snatch (any style) (135/95) (50+ 105/65)

50 Dubs (75 singles)

*Rest minimum 3 mins*

*Adjust your last rounds reps to ensure you finish within the time cap

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