WOD

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By October 8, 2023 No Comments
Monday, October 9

WOD

Indigenous Peoples’ Day Schedule for Monday, October 9: Classes at 8 & 9 am only. Open gym at 11:30am, 12:30pm, 1:30pm, 6:45pm, 7:45pm.

Warm-up:
7 minute AMRAP:
Run 150m
4 Spiderman lunge
3 Deep squat complex
5 Ring row
7 Tuck-up
8 Hang power clean
200/150m Row

WOD:
2 RFT of:
20 Hang power clean (Rx-135/95, Scale I-115/80, Scale II-95/65, Scale III-75/50)
800m Run (Scale to 600m)
30 Pullup (Scale to 20 reps and/or Ring row)
1000m(men)/800m(women)Row
40 V-up (Tuck-up)
*28 minute cap.

Mobility:
:30 Sphinx
:30 Child’s
1:00 Pigeon

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