WOD 07/16/21
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Warm-up (No Measure)
Easy 8 minute AMRAP:
–1min Bike, Row or Ski Erg
–10 Bootstrapper
–10 Romanian Deadlift
–5 Hang Muscle Cleans
–5 Bent Over Barbell Row
–6 Box Step Ups
General Barbell Warm Up 1x:
5 Clean Deadlift with :03 Pause in set up
5 Clean Shrug with :03 in hang
5 Clean High Pull
5 Tall Cleans
5 Power Cleans (no foot movement)
5 Power Cleans (with foot movement)
Metcon
Metcon (No Measure)
With a Partner, You go- I go
AMRAP 20:00
3 Power Cleans (155/105)
8/6 Calorie Ski Erg
9 Up Down Box Step Overs (24/20)