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