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Daily Workout WOD, November 17, 2020

17 Nov, 2020


2 mins/side Banded Hip & Knee External Rotation on box
Then complete 3 sets of:
15/10 Cal Row or 12/9 Cal Assault Bike
10 Wall Slides
30 sec Overhead bottom of Squat Hold
8 Sots Presses (with weight if able)
Snatch (Every 2 min 30 secs x 10 mins (4 rds): 5 at 75-80%)
Take your time today on these Snatches. Take 10 secs between each rep. Focus on the same setup in front of the bar.
Every set is performed at the same %. Start your first set at 75% and if you feel good jump right to 80% for the remaining rounds.
Snatch Lift Off (pause 3 secs at knees) + Snatch Pull (Every 2 mins x 6 mins: 2+1 at 100-110% 1RM)
1 & 1/4 Back Squats (Every 3 mins x 12 mins: 3 reps building)
Perform the BAck Squat movement where you squat to bottom, come up a quarter of the way, return to the bottom, then squat all the way up.

Work up to a heavy 3 rep for the day
Metcon (Time)
AQAP complete 4 rounds of:
20 Wall Balls (30/20)
10 No Jump Burpees
200m Run

Time Cap: 12 mins
In 7 mins complete 3 sets of:
10 Ring Roll Outs
10 Ring Reverse Flys
Rest up to 90 secs

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