POST Turkey WOD

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

low back series x3

*cat/cow

*nerve floss

*lying leg crossover

*reach to sky touch your toes

row progression:

10 strokes leg drive only

10 strokes leg drive lean back + forward pause

10 strokes – add arms and pause

ski progression:

10 arms only

10 arms + hinge

10 arms + hinge + squat

Burpee progression:

up/downs

pause burpees – jump hands to feet

burpees

Metcon (Time)

For Time:

50 Burpees

2000/1750m Row OR Ski

3,200m Bike OR 200 50′ shuttle runs

50 Up/Downs

Time cap: 32 minutes