REST DAY!
Miss a workout? Come make it up or come in and work on some mobility or a skill or just rest up for tomorrow's WOD. Don't overdo it today if you're not making up a WOD.
This is a good day to come in and work on those skills you have a hard time with. There are progressions to those skills.
You may also come in and do a nice long ROMWOD
Kevin Koch
Strength
Deadlift 1RM
WOD
3 Rounds of:
AMRAP 4:
30/20 Calorie Row
15 Burpees
AMRAP of Double Unders in remaining time
Rest 4 mins between rounds
Joey Zosa
WOD
For time:
5 Rounds of Cindy*
directly into:
3 Rounds of DT**
Directly into:
1,000m Row
*1 Round of "Cindy": 5 Pull-ups + 10 Push-ups + 15 Air Squats
**1 Round of "DT": 12 Deadlifts + 9 Hang Power Clean + 6 Push Jerk 155#/105#
Then
ROMWOD
Andrew Borek
Strength
Shoulder Press 1 RM
WOD
For Time In Teams of 2:
1500m Row
42 Thrusters 95#/65#
42 C2B Pull-ups
1000m Row
30 Thrusters 95#/65#
30 C2B Pull-ups
500m Row
18 Thrusters 95#/65#
18 C2B Pull-ups
Michal Steasiowski
