Warm-up
5min. Ankle Mobility
-then-
3 Rounds
6 Strict Pull-ups
8 Alternating Pistols
10 HR Push-ups
MetCon
RX
3 Rounds For Time:
15-12-9-6
Calorie Row
Calorie Bike
(rest 3min. between rounds)
SCALED/LITE
3 Rounds For Time:
12-9-6-3
10m Sprints
Burpees
(rest 3min. between rounds)
Strength/Skill
Make up a lift you missed earlier in the week
A. Back Squat 5x5 @90%+ of 5RM
B. Every 2min. for 8min., 3 MisFit Clean Complex @70%+
C. 5rnds of 60sec. max Power Snatch Singles @75%/4min. rest
-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/