Warm-up
"Death by 10m"
MetCon
RX
AMRAP 15 Minutes:
30 Double-unders
10 Lateral Bar Burpees
Rest 30sec.
SCALED
AMRAP 15 Minutes:
60 Single-unders
10 Burpees
Rest 30sec.
LITE
AMRAP 10 Minutes:
30 Single-unders
7 Burpees
Strength/Skill
Make up a lift you missed earlier in the week
A. Front Squat 4x8 @75%
B. For Time:
Accumulate 40 Reps of T&G Power Snatch @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/