WOD 09/25/2021

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

3RDS

–25 Jumping Jacks

–5 Inchworm + Wormy Push Ups

–20 Kneeling Shoulder Taps

–6 Hop Up

–8 Air Squats

2RDS

–10 Reverse Banded Pull Apart

–8 PVC Cuban Press

–8 Kipping Ring Rows

–:20 Dead Hang

Bar Muscle Up Specific Warm-Up 1x:

–8 Kip Swing

–3 Kip Swing + 1 Kipping Pull Up (2x)

–5×1 Kipping Hip to Bar

Wall Ball Specific Warm-Up 1x:

–Set up fingertips away from the wall.

–5 Med Ball Thrusters

–All at once; 2 low wall balls, 2 normal wall balls, 2 high wall balls

Strength Conditioning

Bench Press (6×3 TOTAL sets, including warm up sets )

Work up to a moderate heavy 3 rep bench press
TIME CAP 12:00

Metcon

Metcon (No Measure)

Partner WOD

AMRAP 18:00

You go, I go!

9 Wall Balls (20/14)

6 Devils Press (35/25’s)

3 Bar Muscle Ups