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Daily Workout WOD, June 17, 2021

17 Jun, 2021

6.17.21

Metcon
2 mins/side PVC Roll on Lats

Then, EMOM x 9 mins:
1. 8/side Side Lying Windmills
2. 250/200m Row
3. 30 sec Shoulder Activations

Metcon (Time)
AQAP with a Partner complete:
2000m Row or 100 Cals Assault Bike
12 Wall Walks
50 T2B
1000m Row or 50 Cals Assault Bike
10 Wall Walks
25 T2B / Hanging Knee Raises
750m Row or 37 Cals Assault Bike
6 Wall Walks
15 T2B / Hanging Knee Raises

Time Cap: 20 mins
Divide reps as desired where one works while other rests

Rest 5 Mins
Metcon (Time)
AQAP with a partner complete 10 rounds each of:
3 Clean & Jerks (135/95)
3 Bar Facing Burpees

Time Cap: 12 mins
Alternate through completed rounds; one works while the other rests
Metcon
Optional Extra Work

Complete 3 sets of:
5 OH Squats
(5 at 70% / 5 at 80% / 5 at 85%

Complete 3 sets of:
45 sec Double KB Front Rack Carry (70/53)
45 sec Bottom-Up KB Walk
Rest 90 secs

Complete 3 sets of:
30 secs Double KB OH Carry
15 DB Anchored Sit Ups
Rest 90 secs

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