Warm-up
Alternating EMOM for 12 Minutes:
25 Double-unders
5 Strict Pull-ups
MetCon
RX
5 Rounds For Max Reps:
1min. Burpees to 6″ target
1min. Rest
SCALED/LITE
no target
Strength/Skill
Make up a lift you missed earlier in the week
A. Back Squat 4x8 @75%
B. For Time:
Accumulate 40 Reps of T&G Power Clean @75%
(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/
