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Wednesday, September 29, 2021

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Lactate Threshold

• 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 > pigeon

thumb down lat str

10 PVC pass thru

5 PVC snatch high pulls

5 PVC power snatch

5 PVC OHS

5 PVC squat snatch

-4 min prep-

SOD

EMOM for 10 min (5 rounds)

Odd min: Banded straight arm pull-a-parts

Even min: 8-12 Scapula push-ups (https://www.youtube.com/watch?v=5YHZnEsE9hA)

-5 min prep-

WOD

With a 15-minute clock counting down:

24 Bar facing burpees (Mod: Up-Downs)

8 Snatch (155/100) (50+ 100/65)

18 Bar facing burpees

6 Snatch

12 Bar facing burpees

4 Snatch

With remaining time:

Build to a heavy Snatch

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