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Wednesday, September 15, 2021

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Metabolic Conditioning

• Please wear your mask

• 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

3x:

1 loop jog

5 low RBKS

BB front rack str (1st round only)

5 BB thrusters

5 hanging shrugs (1st round only)

5 mini kips

-4 min prep-

SOD

EMOM x 6 min (3 rounds/arm)

Odd min: 3 pole farmers carry/walk arm 1 (**keep shoulders square – no tipping)

Even min: 3 pole farmers carry/walk arm 2 (https://www.youtube.com/watch?v=rPKr6QQFDBk)

-4 min prep-

WOD

3 Rounds for time of:

800m Run

21 RKBS (53/35) (50+ 35/25)

21 Thrusters (95/65) (50+ 65/45)

21 Pull-ups

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