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Daily Workout WOD, August 30, 2022

8.30.22

Metcon
200m Run

Then for 8 mins cycle through:
12 Banded Reverse Flys
12 Banded Pull Downs
12 DB Renegade Rows
20 sec Hollow Rock
24 Single Jump Ropes

Metcon
In 5 mins complete:

Advanced Option:
10 Small ROM Beat Swings
10 Large ROM Beat Swings
Then:
5 Half Kipping on Bar into 3-5 Huge Kip on Bar as high as possible

Regular Option:
10 Small ROM Beat Swings
10 Huge ROM Beat Swings
Then:
5 Hard Kipping Ring Rows into 5 Jumping Pull Ups or C2B Pull Ups (hard variation)

Metcon
EMOM x 20 mins:
1. 40-60 DUs / Singles
2. 10-20 C2B Pull Ups / Pull Ups / Ring Rows
3. 10-15 Box Jump Over Step Down (24/20)
4. 10-20 T2B / Hanging Knee Raises

Advanced members should aim for UNBROKEN reps.
All others should aim for max volume in 45 secs without hitting a wall
Metcon
In 15 mins complete 3 sets of:
8-10 Strict HSPUs or Incline DB Bench Press
15 Incline DB Bent Over Rows (TX020)
30-40 sec Hollow Hold (Weighted if able)
Rest 90 secs – 2 mins
Metcon
Optional Extra Work

Option #1:
For 36 mins at a moderate pace cycle through:
400m Run
1000m Assault Bike

Option #2:
Every 2 mins x 10 mins:
5 Power Snatches building to a heavy 5 rep for the day
(rest 7 secs between each rep)

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