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Daily Workout WOD, July 27, 2022

7.27.22
CUP MATCH EVE!
The last class of the day will be the 12pm wod!

Metcon
200m Run
Then complete 3 sets of:
8/side Single Arm DB Half Get Ups
8 Inchworms
30 sec HS Hold
8 Ring Rows (T2120)
8 Shoulder Activations
Metcon
EMOM x 8 mins:
1. 6-8 Strict HSPUs / DB Pike Strict HSPUs / DB Push Ups
2. 1-6 Ring or Bar MUs / 5 Weighted Strict Pull Ups / 6-8 Banded Strict Pull Ups

Rest 2 Minutes
Metcon
EMOM x 8 mins:
1. 10(-2) Bench Press
2. Max(-1) Strict Pull Ups / 10 Horizontal Ring Rows (T2120)
Metcon (Time)
AQAP complete:
Buy In: 1000m Run

30 GHD Sit Ups / DB Anchored Sit Ups
30 DB Front Rack Lunges (50/35 – 35/25 – 25/15)
25ft HS Walk / 5 Wall Walks
30 Burpees to a 6" target
25ft HS Walk / 5 Wall Walks
30 DB Front Rack Lunges (50/35 – 35/25 – 25/15)
30 GHD Sit Ups / DB Anchored Sit Ups

Cash Out: 800m Run

Time Cap: 20 mins
Metcon
Optional Extra Work

On the Rower complete 2 sets of:
4 x 2 mins on / 2 mins off
Rest 4 mins between sets

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