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Daily Workout WOD, January 22, 2020

22 Jan, 2020

1.22.20

Metcon
2 mins/side OH Banded Distraction
Then complete 3 sets of:
8/side HS Shoulder Taps with feet on box
10 Banded Pull Downs
10 Prone WTY stretches (with light 2.5lbs plates if able)
Strict Handstand Push Ups (3 sets of 1 min for max reps)
Perform the HSPU using a strict movement standard without any kip.

Rest up to 2 mins between sets
Push Press (Complete 4 sets of 8 reps)
Rest up to 2 mins between sets. Build to heavy 8 rep.
Metcon (Time)
AQAP compete 4 rounds of:
10 Power Snatches (115/80)
10 Thrusters (115/80)
10 Bar over Burpees (bar facing)

Time Cap: 10 mins

Try to keep your Snatches unbroken for the 1st round. If you cannot then the weight is too heavy. The Thrusters should be unbroken or completed in 2 sets maximum.

Metcon
5 min IN CLASS STRETCH:
1 min/side Pigeon Pose Stretch
1 min/side Pec Stretch on Post
Metcon
Optional Extra Work

AQAP complete 3 rounds of:
10/side Single Arm OH DB Lunges (50/35)
100 DUs

Rest 3 mins

AMRAP x 5 mins:
10 Deadlifts (115/80)
10 Hand Release Push Ups
10 Box Jumps (24/20)

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