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Daily Workout WOD, June 9, 2021

09 Jun, 2021

6.9.21

Metcon
For 10 mins cycle through:
1 min Row or Assault Bike
10 Scapula Ring Rows
8/side Half Kneeling Triple Threat
5×10 sec Kick up to Handstand
8 Kneeling DB Strict Press (neutral grip)
Metcon
EMOM x 8 mins:
1. 5 Weighted Strict Pull Ups / Regular or Banded
2. 1-5 Strict HSPUs

Rest 2 Minutes
Metcon
EMOM x 8 mins:
1. Weighted Strict Pull Ups / Regular Pull Ups or 15-20 sec hold
2. 5/side Single Arm DB Strict Press (neutral grip)
Metcon (Time)
AQAP complete 8 rounds of:
200m Run
10 HSPUs / Push Ups
5/side OH Barbell Lunges (135/95)

Time Cap: 16 mins
Metcon
Optional Extra Work

For 8 mins complete 3 sets of:
12 Ring Roll Outs
1 min/side Side Plank
Rest as needed

EMOM x 9 mins:
1-3: 1 Split Jerk at 80%
4-6: 1 Split Jerk at 85%
7-9: 1 Split Jerk at 90%

EMOM x 15 mins:
1. 50ft Farmer’s Walk (as heavy as possible)
2. 50ft Sandbag Carry (as heavy as possible) / 45 sec 2KB Front Rack Carry
3. 30 sec L-Sit Hold

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