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Daily Workout WOD, November 6, 2020

06 Nov, 2020

11.6.20

Metcon
90 secs/side Overhead Banded Distraction

Then for 7 mins:
1 min Row
5/side Hang DB Snatch
5/side DB Squat Snatch
6/side Dead Bug with band

Snatch (Every 30 sec for 12 rds: 1 Squat Snatch 65% of 1RM)
6 mins
Snatch (Every 45 sec for 8 rds: 1 Squat Snatch 75% of 1RM)
6 mins
Snatch (EMOM x 6 mins: 1 Squat Snatch at 85% of 1RM)
Metcon (Time)
AQAP complete:
30 Power Snatch (135/95)
30 OHS (115/80)
15/side OH BB Lunges (95/65)

Time Cap: 12 mins
Metcon
IN CLASS CORE WORK
For 7 mins (rest as needed)
15-20 Hollow Rocks (20 sec Hollow Hold)
15-20/side Side V-UPs / Side Crunches
Metcon
Optional Extra Work

EMOM x 12-16 mins:
1. 30 secs Top of Ring Dip Hold
2. 30 sec Bottom of Ring Dip Hold
3. 20 sec Chest to Ring False Grip Hold
4. 20 sec False Grip Hang Hold

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