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Wednesday, January 24, 2023 (Lactate Threshold)

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*Lactate Threshold workouts range from 7-14 minutes to allow you to push at medium to medium-high intensity and sustain that pace with bouts of higher intensity when needed. *

• 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 pass thru > ATW > Good morn

30 sec standing PVC lat/shoulder str

3x: push-up > dog

:20 pigeon & Spiderman

5 cycles of PVC Bear complex

3 cycle of BB Bear complex

3 min prep

SOD: In 15 min, build to a challenging Bear complex:

Deadlift > Hang clean > Front squat > S2OH > Back squat > Back jerk

2 min return to board

WOD Review: 4 min

3 min prep:

WOD: For time (15 min cap)

30 cal Row

15 Power snatches (115/75) (50+ 75/45)

15 Back squats

15 Burpee over BB

20 cal Row

10 P snatches (135/90) (50+ 85/55)

10 Back squats

10 Burpee over BB

10 cal Row

5 P snatches (155/105) (50+ 105/70)

5 Back squats

5 Burpee over BB

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