Mobility
Couch Stretch, 2min./side
Standing Straddle, 4min.
Warm-up
400m Run
30ft. HS Walk
200m Run
30ft. HS Walk
100m Run
30ft. HS Walk
(scale HS walk to 30sec. handstand or plank hold as needed)
MetCon
Teams of 2 – Switching after full rounds
8 Rounds (4rnds each):
750m Row
Strength/Skill
Make up a lift you missed earlier in the week
A. T&G Deadlift 3x4 @60-80%, 1x4 @85%
B. Alternating EMOM for 10min., Even: 3 Push Jerks @75% Odd: 10 Burpees
C. Squat Clean 5x3 @60-90%
-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/