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Daily Workout WOD, July 29, 2020

29 Jul, 2020

7.29.20
Don’t forget to join us at 9:30am on Thursday and Friday morning for a special 2 part Cup Match themed workout! Make sure to wear your colors and represent your team!!!!

Metcon
2 mins Bench or Wall T-Spine Stretch
Then complete 3 sets of:
6 Kick Up to Hand Stand (hold 10 secs) / 6/side Alternating Single Leg Wall Assisted Hand Stand Hold
6 Plank Shoulder Taps to 1 Pike Push Up
8 Horizontal Standing Banded Row
Metcon (4 Rounds for reps)
EMOM x 8 mins:
1. 30 SEC Max Effort Strict HSPUs (down in 2 secs)
2. 30 sec Max Effort Strict C2B Pull Ups (down in 2 secs)

Quality over quantity!
You want to get as many quality reps as possible. Do not redline!
Metcon
EMOM x 8 Mins
1. 8-10 Strict Ring Dips (T2120)
2. 8-10 Supinate Grip Ring Rows (T2120)

Same as the previous EMOM: quality over quantity!
If you cannot perform Ring Dips then use a Bench, Box or Paralettes
Metcon (2 Rounds for reps)
Complete 2 sets of:

AMRAP x 6 mins:
200m Run
8/side DB Front Rack Lunges (35/20)
8 Devil’s Press (35/20)

Rest 3 mins between sets

Completed run = 1 rep.
Start 2nd set from the beginning.

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