Warm-up
AMRAP 8 Minutes:
200m Run
5 Strict Pull-ups
20 Air Squats
MetCon
"Lurong Challenge WOD 5"
RX (Level 3)
AMRAP 9 Minutes:
12 Toes to Bar
9 Snatches, 115/75lbs
6 Box Jump-overs, 30/24"
3 Muscle-ups
SCALED (Level 2)
AMRAP 9 Minutes:
12 Anchored Toes to Bar
9 Snatches, 75/55lbs
6 Box Jump-overs, 24/20"
3 Burpee Pull-ups
LITE (Level 1)
AMRAP 9 Minutes:
12 Wall Sit-ups
9 Shoulder to Overhead, 45/35lbs
6 Box Jump-overs, 12/8"
3 Bar Facing Burpee
Cool Down
Couch Stretch, 3min./side
Strength/Skill
Make up a lift you missed earlier in the week
A. Squat Snatch 10x1 @80-92.5%
B. Clean & Jerk 6x3 @70-75%
C. Back Squat 1x1 @90%, 5x3 @82.5%
-OR-
Spend 20min. working on a weakness
Examples: double-unders, kipping, handstands.
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/
