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Daily Workout WOD, January 21, 2021

21 Jan, 2021

1.21.21

Metcon
EMOM x 12 mins:
1. 30 sec Hold on top of Rings
2. 30 sec Dead Bugs
3. 30 sec Front Rack Russian Step Ups
4. 12 Weighted Scapula Pull Ups
Metcon (Time)
AQAP complete 3 rounds of:
12-9-6 Ring MUs / Bar MUs or 30-20-10 C2B Pull Ups / Pull Ups / Rig Rows
70-60-50 Wall Balls (20/14)

Time Cap: 12 mins

Rest 5 Mins
Metcon (Time)
AQAP complete:
30-20-10 Deadlifts (135/95)
100 DUs / 200 Singles

Time Cap: 10 mins

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