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Daily Workout WOD, October 8, 2021

08 Oct, 2021

10.8.21

Metcon
200m Run
Then for 8 mins cycle through:
8/side Step Ups
10 Banded Pull Downs
10 Banded Reverse Flys
10 Banded Pull & Rotates
10 Plate Z Presses
8 Hip Muscle Snatches
8 Box Jumps
Metcon
In 3-5 mins complete 3 sets of:
6 Hip Power Snatches (building)

Focus on keeping the bar close, making contact with the bar at your hips and pulling as high as you can.
Hang Power Snatch (EMOM x 8 mins: 3 reps building)
Metcon
Every 2 mins x 20 mins:
6-8 Burpee Box Jump Overs (24/20)
6-8 Hang Power Snatches (115/80)
6-8 Thrusters (115/80)

If you cannot complete the required movements and reps within the 2 mins, lighten the weight not the reps.
If the reps are too high also then reduce the number of reps.
When you fail to start the next round, take a whole 2 mins rest and continue with the lower weight.
The goal is to continue working for the whole 20 mins!
Metcon
Optional Extra Work

Complete 3-4 sets of:
4-6/side Alternating Single Leg V-Ups
4-6 V-UPs
4-6 Straddle Ups
8-12 Hollow Rocks
8-12 sec Hollow Hold
Rest 2 mins

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