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Daily Workout WOD, May 12, 2022

5.12.22

Metcon
90 secs/side Ankle Mob
30 Ankle Flex + Extension
Then complete 3 sets of:
200 Run
10 Down Ups
10 Banded Air Squats
10 Banded Lateral Walks
5 Strict Knee Raises (3 sec hold at the top)
Metcon (4 Rounds for reps)
Complete 4 total sets of 2 mins on, 2 mins off of the following:

AMRAP x 2 mins:
300m Run (to the TOPS wall and back)
Max Burpee Box Jump Overs (24/20)

Rest 2 mins

AMRAP x 2 mins:
15 DB Thrusters (35/20 – 25/15)
10 T2B / Hanging Knee Raises
Max Calories on Assault Bike or Rower

Rest 2 mins

Completing both AMRAPS counts as 1 set/round. You should have 4 scores to enter into the system.
Only count Burpee Box Jump Overs and Calories on Assault Bike or Rower towards your score!
Metcon
EMOM x 9 mins:
1. 30 secs Ring Roll Outs
2. 30 secs/side Paloff Hold
3. 30 sec Hollow Flutter Kicks

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