WOD 07/16/22

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

Warmer AMRAP 5 Minutes:

–20 Single Unders

–4 Up Downs

–6ea Lying Leg Crossover

–3ea Dynamic 2 position squat holds on rig

–10 Glute Bridge

Flow;

3 x 10 in each position on ea leg 3 way hip stretch

then;

15 Plank to Downdog (for the first 8 do 2-4 heel pump outs ea time, then drop the pump outs)

General Barbell Warm Up 1x:

–10 Romanian Deadlift

–5 Muscle Clean

–5 Front Squat

–5 Strict Press

Box Jump Specific Warm-Up 2x:

–4 Alt. Step Ups

–3 Perfect Box Jumps

Thruster Teaching Progression 1x:

–Establish Grip & Elbow Position

–3 Front Squat

–3 Push Press

–3 Thruster (singles)

–3 Thruster (touch & go)

Metcon

Metcon (No Measure)

Team “Rahoi”

Complete as many rounds as possible in 24 mins;

12 Box Jumps, 24/20 in

6 Thrusters, 95/65 lbs

6 Bar Facing Burpees

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, WI, assigned to the Hostage Rescue Team, based in Quantico, VA, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, VA.

He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.
This is a grind today- no hiding! These rounds should take you roughly 1:15-1:45 on the clock. You want to choose a box height and a barbell that allows you to have unbroken, continuous movement the entire time. Work hard and earn your rest today!