WOD 06/31/2021

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

2 RDS

–1st round 200m Ski, 2nd round 200m Run

–5ea Spiderman Lunge + Rotation

–1st round 10 Lat Pull Ups, 2nd round 8 Alt. Hip Tap

–5 Front Squat (barbell)

–5 Strict Press (barbell)

–6 Slow Ring Row

Rope Climb Specific Warm-Up 1x:

–3 Strict Pull Ups / Jumping Strict Pull Up

–1 Laying to Stand Rope Climb

–2 x find J-hook and hold

–1x find J-hook and stand

Thruster Specific Warm-Up 1x:

–5 Thruster

5:00-7:00 to warm up to thruster weight and prep for WOD

Metcon

Metcon (No Measure)

“Team Dae Han”

3 rounds for time of:

800 m Barbell Run, 45/35 lbs

6 Rope Climbs

24 Thrusters, 135/95 lbs

Everything split as desired.

CAP 30:00