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At Home WOD – Monday June 22nd, 2020

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Warm Up & WOD Movement Prep

https://vimeo.com/429890980/ff3ce3bcba

Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

4 SETS (:20 ON / :10 OFF)*

MOVT 1 – Single DB Strict Press

MOVT 2 – Mountain Climbers

*Both movements = 1 Set

(No Measure)

Full-Body Strength

Metcon (Weight)

EMOM x 15 MINUTES

MIN 1 & 2 – AMRAP of…1 Slow Sumo Deadlift + 2 Hang Power Clean + 3 Slow Front Squats

MIN 3 – :50 Double DB Front Rack Hold

(Score is Load)

Full-Body Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 MINUTES

1:00 Cardio Choice

35 Double Unders

7 Hang Squat Cleans

-Rest 1:00-

AMRAP x 7 MINUTES

1:00 Cardio Choice

35 Double Unders

7 Hang Squat Cleans

(Score is Round + Reps)

Finisher + NCMOBILITY

Metcon (No Measure)

EMOM x 6 MINUTES

MIN 1 – Slow Bicycle Crunches

MIN 2 – :30 L Side Plank / :30 R Side Plank

then…

Check out today’s CFPMOBILITY from NCMOBILITY and The Ready State!

https://vimeo.com/430502367/7c40ecaea8

(No Measure)