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Monday, September 27, 2021

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Phosphogenic

• 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

1 loop jog

down dog > Spiderman > elevated pigeon

thumb down lat str

BB front rack str

5 front squats

-4 min prep-

SOD 1

EMOM for 8 min (4 rounds each)

Odd min: Ankle-band lateral walks: 1 pole out and back

Even min: Ankle-band vertical knee drives: 10/leg

-4 min prep-

SOD 2

E2MOM for 10 min

5/5/3/3/3^ Front squats

-4 min prep-

WOD

5 Min AMRAP of:

2 Sumo dead high pulls (75/55) (50+ 55/35)

2 Box jump overs (24/20) (50+ 20/16)

*Ascend by 2 each round for each exercise

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