Daily Workout WOD, December 9, 2022

For 6 mins cycle through:

1 min Row

1 min Shuttle Run

AQAP complete:

30 x Shuttle Run (1 = 25ft out and back)

1500m Row – 85/70 Cal Assault Bike

30 x Shuttle Run

1500m Row – 85/70 Cal Assault Bike

30 x Shuttle Run

For 8 mins cycle through:

30-40 sec Hollow Hold

12 Tuck or Pike on Rower

20/side Side Tuck Crunches

Rest 1 min

Complete 3 sets of:

5 Podium Snatch Lift Off at 100% of 1RM

(pause for 3 secs at knee level)

Every 45 secs x 15 mins:

1 Squat Snatch at 80% of 1RM

12-10-8-6-4(-2)

OH Squat