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Daily Workout WOD, December 17, 2020

17 Dec, 2020

12.17.20

Metcon
EMOM x 8 mins:
1. 10 Scapula Pull Ups + 10 Scapula Push Ups
2. 8/side Single DB Thrusters
3. 8 Wall Facing Shoulder Taps + 8 Banded Pull Aparts
4. 45 sec Row or Echo Bike

Then prepare your equipment for the first workout and make sure all other equipment is close by for the next parts.

Metcon (Time)
From 0:00 – 14:00 mins

AQAP complete 8 rounds of
3 Ring MUs / Bar MUs / 6 C2B Pull Ups / 6 Pull Ups / 6 Hard Ring Rows
6 HSPUs
5/side Alt DB Snatches (35/20)

Time Cap: 10 mins
(Rest the remainder)
Metcon (Time)
From 14:00 – 32:00 mins:

AQAP complete 6 rounds of:
8 C2B Pull Ups / 8 Jumping Pull Ups
16 Box Jumps / Step Ups (24/20)
8 Thrusters (95/65)

Time Cap: 10 mins
(Rest the remainder)
Metcon (Time)
From 32:00 – 42:00 mins:

AQAP complete 10 rounds of:
8 T2B / Hanging Knee Raises
8 Push Ups
8 Jumping Air Squats

Time Cap: 10 mins

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