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Daily Workout WOD, October 17, 2022

Daily Workout – Mon, Oct 17

Metcon

200m Run

90 secs/side Hip and Knee External Rotation

Then complete 2 sets of the following:

8/side Banded Side Clams

8/side Banded Lateral Walks

Then complete 2 sets of:

8/side DB Lateral Lunges

8 Banded Squats (T33X1)

Front Squat (Every 90 secs x 12 mins:

2 Front Squats at 85-87.5%)

Complete final 4 sets at one weight

Metcon

Transition/Prep

Complete the following:

5 Tempo to Hip Position ( slow to knees then pull) with empty Barbell.

 
Squat clean
1 set – empty barbell, tempo to hip position x5
1 set – empty barbell, slow to knees then pull
1 set – empty barbell , regular tempo

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