wodify-daily
Monday, Aug 5, 2019
Skill
Every minute, on the minute, for 16 minutes (4 sets) for max reps:
Minute 1 – 45 seconds of Assault Bike (for calories)
Minute 2 – 45 seconds of DU
Minute 3 – 45 seconds of Dumbbell Strict Press
Minute 4 – 100 Meter recovery jog

Warmup
Tabata (20 seconds work/10 seconds rest)

Plank Shoulder Taps x 2 sets
Mountain Climbers x 2 sets
V-Ups x 2 sets
Squats x 2 sets
Burpees x 2 sets

Cash Out
Three sets of
Hollow Rocks x 30 reps
Left Side Plank x 45 seconds
Right Side Plank x 45 seconds
Straight Body Ceiling-Reaching Crunches x 20 reps @ 1010
Rest as needed

WOD
3 RFT

400m run
9 C2B
14 alternating DB snatches

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