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Thursday, September 9, 2021

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OlyNastics

• 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

3 steps to Spidermans/leg

5 push-ups

30 sec down dog

5 squat to stand stretches (https://www.youtube.com/watch?v=xWtrhKwUscU)

5 BB deads

5 BB pausing shrugs

-4 min prep-

SOD

EMOM for 8 min (4 rounds each)

Odd min: 10-15 Plate V-ups (https://www.youtube.com/watch?v=scsb_LkSMRc) (Mod: plate sit-ups)

Even min: 5-7^ BB Clean grip dynamic shrugs (https://www.youtube.com/watch?v=6w2p3fkHpNc)

-5 min prep-

WOD

EMOM for 16 min (8 rounds each)

Odd min: 2 Rope climbs OR 4/3 Muscle-ups

Even min: 4 Squat cleans (185/135) (50+ 135/95)

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