WOD 04/03/2021

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

10min Easy AMRAP:

–10/8 Calorie Bike/ Row

–5ea Spiderman Lunge + Rotation

–10 Air Squats

–10 Ring Row

–8 Worm Push Ups

Strength

Strength/Stability

4 RDS

:40 Active Bottom of Goblet Squat Hold

15 Weighted Sit Ups

:40 Active Hollow Body Dead Hang

Metcon

Metcon (No Measure)

With a partner, split however desired

Complete as many rounds as possible in 20 mins of:

50/40 Bike Calories

20 Med Ball Clean + Wall Balls, 20/14 lbs

10 Med Ball Push-ups