Warm-up
EMOM for 10 Minutes:
8 Jumping Jacks
6 Air Squats
4 Burpees
MetCon
RX
4 Rounds For Time:
200m Run
25 Bar Facing Burpees
Rest 3min.
SCALED
4 Rounds For Time:
.5k Bike
20 Burpees
Rest 2-3min.
LITE
4 Rounds For Time:
.3k Bike
15 Burpees
Rest 1-3min.
Strength/Skill
Make up a lift you missed earlier in the week
A. Back Squat 3x10 @70%
B. For Time:
Accumulate 50 Reps of Touch & Go Power Cleans @70%
(fewest sets possible w/ nothing 3 reps or less, 10min. time cap)
-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/
