WOD 04/02/2022

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

Dynamic Warm Up 1x

100′ FWD Skip

50′ Quad Stretch

100′ BWD Skip

50′ High Kicks

100′ Side Shuffle

50′ Walking Figure 4

100′ Karaoke

50′ Ostrich

then;

2RDS

:20 Top of Calf Raise HOLD

10 Calf Raise

6 Alt. Box Step Ups

3 Box Jump

then;

2RDS

3 Up Downs

6 Alt. DB Snatch

8 Reverse Lunges

8 Air Squats

then;

–review s. arm devils press

–review dball bear hug carry

Metcon

Metcon (No Measure)

With a Partner

5RFT

27 Alt. Single Arm Devils Press (35/25)

18 DBL DB Front Rack Lunge/Lunge Squat (35/25)

15 Box Jump Overs (30/24)

12 x 50′ Dball Bear Carry (100/70)

CAP 32:00