Daily WOD – May 17, 2020

**Due to a server upgrade, we lost all of the posts from May 13 through May 17. This post was recreated as best as possible for future reference. We apologize for the loss of pictures and results!**

At-Home Workout #65

Warm Up

1 time through:

  • 250m run
  • 10 slow squats
  • 5 inchworms
  • 10 spiderman lunges (5R/5L)

3 rounds of:

  • 15 KB/DB deadlifts
  • 12 KB/DB two-arm bent-over rows
  • 9 plyo donkey kicks

Workout of the Day

AMRAP in 20 minutes of:

  • 400m run
  • 40 DB/KB sumo deadlift high pulls
  • 400m run
  • 40 two-arm thrusters

Cash Out

Not for time:

  • 25 quadruped bent-knee lateral raise – left leg
  • 25 quadruped bent-knee hip extension – left leg
  • 25 quadruped bent-knee hip extension – right leg
  • 25 quadruped bent-knee lateral raise – right leg

Cool Down

  • Child’s pose – 1 minute
  • Sit and reach – 1 minute

WOD Notes: Click here for a video explanation of today’s workout. It’s an AMRAP, so when you through the last thruster you start at the top again! If you can’t run, sub any cardio in the 2-minute time domain. Post to comments: total reps of KB/DB movements

Schedule Notes: We have an Outdoor WOD at 10am. As of now, all 15 spots are booked. Friendly reminder that there is a 4-hour cancellation policy for Outdoor WODs due to the limited number of spots available. Please remove your name tonight (or wake up really early) to avoid a late cancel fee. Thank you for your cooperation!

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