Mobility
Couch Stretch, 2min./side
Standing Straddle, 4min.
Warm-up
3 Slow Rounds:
25 Double-unders
12 HR Push-ups
MetCon
RX/SCALED
7 Rounds:
1min. Max Calorie Row
30sec. Rest
1min. Max Burpees to 6" target
30sec. Rest
LITE
4 Rounds:
1min. Max Calorie Row
30sec. Rest
1min. Max Burpees
30sec. Rest
Strength/Skill
Make up a lift you missed earlier in the week
A. 5RM touch and go deadlift – NO bounce
B. 3RM touch & go shoulder to overhead
C. 1RM squat snatch
-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/
