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
Strength
Back Squat
4 reps at 60%
4 reps at 65%
4 reps at 70%
2x4 at 75%
WOD
For Time:
100 Wallballs 20#/14#
75 Warrior Sit Ups
50 Calorie Row
25 Power Snatch 135#/95#
Teddy Mason and Felix Flores
WOD
For Time:
3 Rounds:
50 Double Unders
20 Wallballs 20#/14#
50 Calorie Row
Then
2 Rounds:
50 Double Unders
20 Wallballs 20#/14#
35 Calorie Row
Then
1 Round:
50 Double Unders
20 Wallballs 20#/14#
20 Calorie Row
Strength
Back Squat 5x3 at 70%
WOD
4 Rounds For Time:
1 Round of Strict Cindy
15/12 Calorie Row
5 Clean and Jerks 135#/95#
*Cindy = 5 Pull Ups, 10 Push Ups, 15 Air Squats
Matt Dzik
