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
WOD
For Time:
Run 5K
or
250 Burpees
Joey Olalde
WOD
2 Rounds For Time:
75 Double Unders
21/15 Calorie Row
12 Squat Cleans 135#/95#
Then
2 Rounds For Time:
10 Power Cleans 185#/135#
10 Front Squats 185#/135#
10 Push Jerks 185#/135#
Rest 2:00
WOD
AMRAP 4:
27/20 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups
rest 4 minutes
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar
rest 4 minutes
AMRAP 4:
15/10 Calorie Row
15 Burpees
15 Pull-ups
POST WOD
3 Rounds For Quality:
21 Calorie Bike
15 Med-ball GHD Sit-Ups 20#/14#
9 Glute Ham Raises
Fred Delgado
