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Monday, January 16, 2023

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Glycolytic

MHD: Bring your bath towel tomorrow for pull-ups

*The intent of Glycolytic days are to experience high intensity, short duration workout bouts with rest intervals within the workout to promote and develop recovery capacity. *

• Utilize ZenPlanner to sign up for classes.

• Continue to wipe down all equipment touched.

• Please continue to bring your own water.

Review Warm-up and SOD: 5 min

Warm-up together

2 min bike/row

10 PVC PT > ATW > GM

:20 sec PVC lat/shoulder str

3x: push-up > dog

:20 Spider & pigeon/leg

:20 rig squat grind

5 BB deads

5 BB muscle cleans

5 BB power cleans

-7 min build to WOD weight-

Partner WOD

30 Rounds for time (30 Minute Cap):

5 WB (20/14) (50+ 14/10)

3 Box jumps (30/24) (50+ 24/20)

1 Power clean (225/155) (50+ 165/105)

*Alternating full rounds

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