WOD 10/30/2021

Steamboat Strength and Conditioning – SSCMetcon

HAPPY BIRTHDAY PAUL!!!!

Warm-up

Warm-up (No Measure)

5-8 Minute Coach led foam roll and flow stretch

then;

2 RDS

:30 Bike

10 Bootstrappers

20 Ostrich

then find workout weight for dball

Metcon

Metcon (No Measure)

With a Partner;

AMRAP 42:00

Bike, Row, or ski for Distance (teams choice, choose one thing and stick with it)

***The way this workout works is that you and your team will work in 3:00 increments on the bike. Every time you get off the bike you will perform two rounds of the following complex;

1 DBall Over the Shoulder

3 Burpees

5 Jump Squats

then rest until your partner has completed their 3:00 bike.
it’s been a long week, today we are looking to get sweaty and flush it out. You get to set your pace today- so go hard on the bike and experiment with holding a challenging pace OR take it a bit easier and just look for consistency across the board