Warm-up
5 Rounds
10 Gymnastic Kips
200m Run
10 Box Jumps
MetCon
RX
AMRAP 5 Minutes x4:
800m Run
Max Calorie Row In Remaining Time
rest 3 minutes between AMRAP's
(RX+ assault bike calories)
SCALED/LITE
600m Run
Cool Down
Couch Stretch, 3min./side
Strength/Skill
Make up a lift you missed earlier in the week
A. Back Squat 5x5 @70%
B. Pause Power Position Snatch 6x3 @70-80%
C. Back Squat 4x4 @80%
-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/