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Daily Workout WOD, March 29, 2022

29 Mar, 2022

3.29.22

Metcon
For 8 mins cycle through:
15/10 cal Row or Assault Bike
30 Standing Hops
10 Down Ups
10 Shoulder Activations
10/side Banded Deadbugs
Metcon
5 min Technical Work:
2 x 15 Hollow Rock technique
2 x 10 Hollow to Kipping on Rings
3 x 5 Banded Sit Ups/Transition on Rings
Metcon
EMOM x 20 mins:
1. 20/15 Cal Row – 15/10 Cal Assault Bike
2. 10 Burpee Box Jump Overs (24/20)
3. 60 DUs / 50 Singles
4. 40 sec Ring MU practice / 40 sec C2B practice / 40 sec Jumping Pull Ups or Jumping C2B
Back Squat (Weight)
For 12 mins:
1×5 at 70%, 1×5 at 75%, 2-3×3 at 80-85%
10 DB Bent Over Rows (T2120) / 6-9 Strict Pull Ups (TX020)

Compete the DB Bent Over Rows after every set of Back Squats
Rest 30 secs after Back Squats
Rest 90 secs after Bent Over Rows

Metcon
Optional Extra Work

10 min Run: 30 sec high intensity, 30 sec active rest

2 min Rest/Walk

8 min Run: 20 sec high intensity, 40 sec active rest

2 mins Rest/Walk

8 min Run continuous at 60-70% effort

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