Thursday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

Self lead warmup:

10 lying leg swings ea

10 crossover leg swings

5 roll over v-sit

2x

10 standing leg swings ea

10 ostrich walk

10 alt lunges

10 alt quad stretch

2x

We have weight vests but bring your own backpack and we can load with appropriate weight if you want the ruck pack experience. We will start the clock no later than 10 after. Athletes will be responsible for their own warmup.

Metcon

Chad Wilkinson (Time)

For Time

1,000 Box Step-Ups (20 in)

Wear a Ruck Pack (45/35 lb)

A ruck is a weighted backpack to simulate the gear carried during a hiking expedition.
Dedicated to Chad Michael Wilkinson of the US Navy who died on October 29, 2018, in Virginia Beach on active duty after 22 years of service.

To donate to Veteran Suicide Prevention visit https://chad1000x.com

“Our goal is to honor Chad’s life and legacy and to raise awareness for suicide prevention.”