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Daily Workout WOD, January 28, 2022

28 Jan, 2022

1.28.22

Metcon
For 8 mins cycle through:
250/200m Row
5/side Spiderman Lunges with Thoracic Twist
20 Air Squats
10 Shoulder Activations
10 Ring Rows
15 Banded Pull Apart
Thruster (In a 10 mins window build to a heavy 3 rep)
Metcon (Time)
AQAP complete 3 rounds of:
30 Wall Balls (20/14)
30 C2B Pull Ups / Pull Ups / Ring Rows

Time Cap: 12 mins
Metcon
EMOM x 12 mins:
1. 50 secs DU Practice
2. 15-20 GHD Sit Ups / 20 Feet on Bench Crunches
3. 40 secs Double KB Front Rack Carry (53/35)

For this skill work today we want anyone struggling to get their DUs to really focus o these. Using the 3-1 Single to DU ratio or better.
Metcon
Optional Extra Work

Complete 4 sets of (21 mins total):
90 sec Max Distance Row
Rest 1 min
1 min Max Distance Row
Rest 45 secs
30 sec Max Distance Row
Rest 30 secs

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