Daily Workout WOD, August 16, 2022

200m Run
90 secs/side OH Banded Distraction

Then complete 3 sets of the following:
5/side Plated Dead Bugs
10 Banded Pull to Y’s
10 Plate Ground to Overhead

Then with the barbell complete 2 sets of:
5 Behind the neck Press + 5 OHS + 5 Snatch Balances
(increase weight to prepare for working weight)

EMOM x 5 mins:
2 Hip Squat Snatches or 2 Power Snatches
(Work with 60-70% of your 1RM. Focus on speed and pulling under.)

AQAP complete:
15/10 Cal Assault Bike or 200m Run
3-2-1 Legless Rope Climbs or Rope Climbs / 7-5-3 Ring MUs / 12-9-7 Strict Pull Ups / 30-20-10 Ring Rows
75 DUs / Singles

Directly into:

AQAP complete:
15/10 Cal Assault Bike or 200m Run
21-15-9 Strict HSPUs / 27-21-15 Hand Release Push Ups
27-21-15 T2B / Hanging Knee Raises

Optional Extra Work

Option #1:
30-40 min Run at a steady ‘zone 2" pace

Option #2:
Complete for quality:
3 mins of 15 secs on / 15 secs off of:
Weighted Hollow Hold
3 mins of 30 secs on / 15 secs off of:
Pikes on Rower