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WORKOUT OF THE DAY

Today’s WOD

DB Deadlift Complex / Gymnastics WOD / 200m Running Paces
General Notes
Metcon
Zoom link for the 6am Class:


Zoom link for the 11am Class:


Zoom link for the 6pm Class:
Strength
Metcon (Weight)
Strength
5 sets
4 Deadlift (Banded + KB or DB, sumo, with control)
6 High hang muscle or power clean (each side)
12 Alt Front rack forward alt lunges (goblet hold)
Rest 90 sec between sets
Gymnastics
Metcon (4 Rounds for reps)
E5MOM x 4
2 Rounds of
6-9 Bench Dips
6-9 Bulgarian split jump squat per side
6-9 HSPU
Rest in the remainder
Metcon
Metcon

3 Rounds 17 min cap
200m Hard
200m Moderate
200m Easy
1 min rest between rounds

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