WOD776 - Thursday, December 29th

Warm-up
4 Rounds
10 Calorie Row (SPRINT)
6 Lateral Bar Burpees
1min. Rest

MetCon
RX
Every 2min. for 10min.
20 Calorie Bike
-then-
Every 2min. for 10min.
20 Calorie Row
-then-
Every 2min. for 10min.
20 Bar Facing Burpees

SCALED
Every 2min. for 10min.
15 Calorie Bike
-then-
Every 2min. for 10min.
15 Calorie Row
-then-
Every 2min. for 10min.
15 Bar Facing Burpees

LITE
Every 2min. for 6min.
10 Calorie Bike
-then-
Every 2min. for 6min.
10 Calorie Row
-then-
Every 2min. for 6min.
10 Bar Facing Burpees

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 Snatch Complex @70%+
C. 5rnds of 60sec. max Power Clean 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/