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Daily Workout WOD, January 7, 2020

1.7.20

Metcon
In teams of 2 complete 4 sets of 15/10 Cal Row
Then (individually) complete 2 sets of:
8/side Half-Kneeling OH Banded PnF Stretch (2 sec hold for each)
15 Banded Scapula Push Ups
Metcon
Complete 4 sets of:
6(-1) Seated DB Strict Press
Rest 30 secs
6(-1) Weighted Wide Grip Chin Ups
Rest 2 mins
Metcon
Complete 2 sets of:
Max reps Standing DB Strict Press (at heaviest seated weight)
Rest 20 secs
Max Reps Strict Pull Ups (body weight)
Rest 15 secs
12 DB Reverse Flys
Rest 90 secs
Metcon (4 Rounds for reps)
Complete 4 rounds of:
1 min Cal Row
1 min Cal Assault Bike
1 min Box Jumps (24/20)
Rest 1 min

No rest between movments. keep track of total reps for each round (each calorie counts as 1 rep).
Metcon
Optional Extra Work

Complete 8 rounds for time & quality of:
7-10 T2B
3-5 Bar MUs
(choose the # at which you can hit your Bar MUs unbroken for at least 4 rounds)

EMOM x 12 mins:
1. 15-20 sec Side GHD Hold (left) or 30 sec Side Plank
2. 20-30 sec Strict Chin Up Hold
3. 15-20 sec Side GHD Hold (right) or 30 sec Side Plank
4. 30 sec Top of Rings Support Hold

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