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Daily Workout WOD, August 18, 2021

18 Aug, 2021

8.18.21

Metcon
200m Run
90 sec Wrist Stretch on floor

Then complete 2 sets of:
10/side Single Leg Deadlift with Banded Row
15 PVC Good Mornings

Then complete 2 sets of:
6 Clean Grip Romanian Deadlifts + 6 Hang Muscle Cleans + 6 Jump Squats (build weight as able)

Then complete 2 sets of:
6 Hang Power Cleans with a 2 sec pause at the knees (build weight as able)

Hang Power Clean (EMOM x 12 mins: build to heavy 3 rep using:)
Mins 1-4: 5 reps
Mins 5-8: 4 reps
Mins 9-12: 3 reps
Metcon
Every 3 mins x 18 mins (6 rds):
1. 400m Run
2. AQAP complete:
15 DB Deadlifts (50/35)
15 DB Push Press
15 Burpees over DBs (lateral)
Metcon
Optional Extra Work

Complete 4 sets of:
6(-1) Bench Press (TX130)
Rest 30 secs
8(-1) Barbell Bent Over Rows
Rest 2 mins

EMOM x 10 mins:
1. 6-8 GHD Raises / 15 Banded Leg Curls
2. 15 GHD Sit Ups

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