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Friday, September 24, 2021

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Gymnastics Focus

• 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

60 sec row

down dog > Spidermans > pigeon

skin the cat str

bottom of ring /box dip hold and stretch

-4 min prep-

SOD

In 10 minutes complete 3-4 sets of:

10 GHD back extensions (slow and controlled)

5-10 Ring support shrugs (https://www.youtube.com/watch?v=SFRo0_TrlbA)

-5 min prep-

WOD

20 min AMRAP of:

20/17 cal. Row

15 Ring dips (Mod: Bench/box or 25 Tubing tricep kickbacks)

15 Plate sit-ups (15# all)

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