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Tuesday, September 21, 2021

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OlyNastics

(Bring a Towel in on Thursday)

• 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

2 step to Spidermans/sd

3 hang power clean to a front squat

3 squat cleans

5 hanging shrugs

-4 min prep-

SOD

EMOM for 5 min

1-2 Squat clean (start with a light bar, build to WOD weight)

WOD Prep

5 min

WOD

For time:

6-9-12-15 of Squat cleans: (155/105) (50+ 105/75)

9-6-3-1 of Bar muscle ups OR 15-12-9-6 of C2B pull-ups (Mod: COB)

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