Warm-up
1000m Row
-then-
3 Rounds
10 Box Jumps
10 HR Push-ups
MetCon
RX
5 Rounds For Time:
25 Burpees to 6” target
60 Double-unders
Rest 90sec.
SCALED/LITE
5 Rounds For Time:
20 Burpees
120 Single-unders
Rest 90sec.
Cool Down
Lizard, 2min./side
Strength/Skill
Make up a lift you missed earlier in the week
A. Find 1RM Misfit Clean Complex
B. Find 1RM Push Jerk
C. Find 1RM Misfit Snatch Complex
-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/