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Daily Workout WOD, November 19, 2019


2 mins/side Bent over Banded Lat PNF Stretch
EMOM x 6 mins:
1. 15 Wall Slides
2. 5/side 1 arm OH DB Lunges
3. 15 Prone Grip Banded Pull Aparts
Rope Climb Skill Work
Metcon (Time)
AQAP complete 4 sets of:
5 Squat Snatches at 75% of your 1RM
2 Legless Rope Climbs
30/22 Cal Assault Bike (hard)
Rest 2 mins

Time Cap: 22 mins
If there are not enough bikes then 35/28 Cal Row
If you cannot perform a Legless Rope Climb then PErform a Regular Rope Climb
500m Row (Time)
Max Effort 500m Row

Rest 3 Mins
500m Row (Time)
Max Effort 500m Row
Optional Extra Work

Hit one more 500m Sprint on the Rower

Complete 3 sets of:
30 sec Top of Ring Dip
20-30 sec Chin Up Hold
30 sec Bottom of Ring Dip Hold
30 sec Hollow Hold

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