Warm-up
Half Front Split, 2min./side
3 Rounds
10 Calorie Row (SPRINT)
1min. Rest
.5k Bike
1min. Rest
MetCon
RX
In teams of two, alternate rounds
10 Rounds For Time: (5rnds each)
1k Bike
20 Bar Facing Burpees
SCALED/LITE
In teams of two, alternate rounds
10 Rounds For Time: (5rnds each)
500m Row
15 Burpees
Strength/Skill
Make up a lift you missed earlier in the week
A. Back Squat 5x5 @90%+ of 5RM
B. Every 90sec. for 9min., 2 MisFit Snatch Complex @70%+
C. 5rnds of 45sec. max Power Clean Singles @75%/3min. 15sec. 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/