Mobility
Couch Stretch, 2min./side
Standing Straddle, 4min.
Warm-up
5 Slow Rounds:
8 Gymnastic Kips
200m Run
8 Box Jumps
MetCon
RX/SCALED
Teams of 2 – Alternate movements
5 Rounds:
250m Row
200m Run
2min. Rest
LITE
Teams of 2 – Alternate movements
3 Rounds:
250m Row
200m Run
2min. Rest
Strength/Skill
Make up a lift you missed earlier in the week
A. T&G Deadlift 3x4 @60-75%, 1x4 @80%
B. Split Jerk 5x3 @60-90%
C. Squat Clean 5x3 @60-90%
-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/
