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
Addie Burkhart
Strength
Deadlift
3 reps at 70%
3 reps at 80%
Max Reps at 90%
WOD
4 Rounds For Time:
AMRAP 4:00
30/20 Calorie Row
30 10m Shuttle Sprints
AMRAP Calorie Row
Rest 2:00 between rounds
Pat Sheehan - 355lb Deadlift
WOD
AMRAP IN 10:00
15 Snatches 115#/75#
20 Deadlifts 115#/75#
25 Box Jump Overs at 30"/24"
20 Hand Release Push Ups
15 Thrusters 115#/75#
Then
ROMWOD
Rachel Potter
Strength
Shoulder Press
3 reps at 70%
3 reps at 80%
Max Reps at 90%
WOD
AMRAP 15:00
30 Wallballs 20#/14#
20 Kettlebell Swings 55#/35#
5 Ring Muscle-ups
Sergio Avila
