Warm-up
Run 800m
-then-
3 Rounds
10 Box Jumps
10 Push-ups
MetCon
RX
6 Rounds For Time:
400m Run
25 Burpees
SCALED/LITE
4 Rounds For Time:
400m Run
25 Burpees
Strength/Skill
Make up a lift you missed earlier in the week
A. Squat Clean & Split Jerk 7x2 @80%+
B. T&G Power Snatch 8x2, AHAP
-OR-
Spend 20min. working on a weakness
Examples: double-unders, kipping, handstands.
Cool Down
Twisted Cross, 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/
