WOD 02/26/2022

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

2RDS

:30 Bike

:15 Dead Hang

10 Lat Pull Ups

—Coaches Hamstring / Low Back Mobility

2RDS

:20 Bike (faster pace)

8 Kip Swing

8 Kipping Ring Rows

—Coaches Shoulder Mobility

2RDS

:10 Bike (Sprint)

3 Up Downs

Metcon

Metcon (No Measure)

Teams of 2; 3 RFT

65/50 Bike Calories

50 Burpees

rest 2:00

65/50 Bike Calories

50 Pull Ups

rest 2:00
For all movements today we want to work smaller, do able sets with QUICK transitions