WOD 07/12/2022

Steamboat Strength and Conditioning – SSCTeens

Warm-up

Warm-up (No Measure)

Warming – 2x:

–:30sec Ski Erg

–:15 ea Green Band Lat Stretch

–10 Plank to downdog

–:15 ea Nerve Flossing

–5 Reach to the Sky Touch Toes

Movement Prime- 2x:

–:15 Hollow Hold

–7 Dragon Flags

–Progressive Bootstrapper

–5 Muscle Clean

Pause clean and front squat warmer

Strength

Hang Power Clean + Front Squat (10×2+2)

EMOMx10

2 Hang Power Clean + 2 Front Squats

Metcon

Metcon (Time)

21-15-9

Ski Erg

Kip Swings

Sit Ups