WOD 04/23/2022

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

2RDS

1:00 Ski/Bike

3 Inchworm Out + Scorpion + Hop the Feet Up

8 Forearm Plank to Downdog

8ea Wrist Stretch Series

2RDS

1:00 Ski/Bike

8ea Hamstring Nerve Floss

10 Childs Pose Lat March

4ea Moose Antlers

Hang Clean and Jerk + Burpee Progression;

5 Hang Muscle Clean + Strict Press

3 Up Downs

5 Tall Power Clean + Push Press

3 Burpees

5 Hang Power Clean + Push Jerk

3 Bar Facing Burpees

Metcon

Metcon (No Measure)

Complete as many rounds as possible in 24 mins of:

4 Bar Facing Burpees

6 Hang Clean and Jerk (95/65)

8 Calorie Bike

Complete in teams of 2. You go-I go fashion.
The entire round should be doable from start to finish. Weight on the bar is something you can do unbroken for the entire workout. Burpees and bike are steady.