Saturday
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Warm-up (No Measure)
200m Run (EZ)
Into…
2 ROUNDS
5 Bootstrappers
5 Air Squats
5 Up/Down Broad Jump
2 ROUNDS
5 PVC Cuban Press
5 PVC Behind the Neck Press
5 PVC Ovhd Squats
Into…
200m Run (Moderate)
WOD prep
Warm-up (No Measure)
:20 sec hspu
20 DU
5 Sit Ups
5 Ovhd SQ
5 Pwr Cln
3x working up in weight
Workout
NASTY NANCY (Time)
5 rounds:
500-m run
15 overhead squats
15 bar-facing burpees
W 125 lb. M 185 lb.
AWFUL ANNIE (Time)
For time:
50-40-30-20-10
Double-under
GHD sit-up
5-4-3-2-1
Clean
W 185 lb. M 275 lb.
HANDSTAND HOLD (Time)
Max freestanding handstand hold