Warm-up
1000m Row
-then-
3 Rounds
5 Pull-ups
10 HR Push-ups
15 Air Squats
MetCon
RX
3 Rounds For Time:
15-12-9-6
Burpees to 6” target
Run 200m between sets
(rest 3min. between rounds)
SCALED/LITE
3 Rounds For Time:
12-9-6-3
Burpees
Run 100m between sets
(rest 3min. between rounds)
Cool Down
Lizard, 2min./side
Strength/Skill
Make up a lift you missed earlier in the week
A. Back Squat 5x5 @90%+ of 5RM
B. EMOM for 10min., 1 Misfit Snatch Complex @70%+
C. 5rnds of 30sec. max Power Cleans @65%/2min. 30sec. rest
-OR-
Spend 20min. working on a weakness
Examples: double-unders, kipping, handstands.
Competitors (Active Rest Day)
A. Specific Mobility Session
(spend 15-20 minutes moving through areas that are generally tight or bothering you)
B. The Flush
(walk, slow jog, row, bike, etc and settle in for at least 40 minutes)
C. 40+ Minute ROMWOD
https://romwod.com/