Warm-up
2 Rounds:
50 Double-unders
15 Burpees
15 Ground to Overhead with a plate
(scale to 100 single-unders as needed)
MetCon
RX
10 Rounds For Time:
250m Row
10 Burpees Over Rower
-OR-
10 Rounds For Time:
200m Run
10 Lateral Bar Burpees
SCALED/LITE
7 Rounds For Time & Regular Burpees
Strength/Skill
Make up a lift you missed earlier in the week
A. Back Squat 5x4 @85%
B. Squat Clean & Split Jerk 6x3 @70%+
C. T&G Power Snatch 6x3 AHAP
-OR-
Spend 20min. working on a weakness
Examples: double-unders, kipping, handstands.
Cool Down
Couch Stretch, 2min./side
Standing Straddle, 4min.
Competitors (Active Rest Day)
1. Specific Mobility Session
(spend 15-20 minutes moving through areas that are generally tight or bothering you)
2. The Flush
(walk, slow jog, row, bike, etc and settle in for at least 40 minutes)
3. 40+ Minute ROMWOD
https://romwod.com/