WOD 11/21/2020

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

30 Straight Arm Jumping Jacks

With a heavy WALL BALL (or light DBALL)

2RDS

8 Med Ball Deadlift

6 Med Ball Deadlift with DBALL Set up and Forearm Scoop

6 Alt. Med Ball Cleans (with coached hip pop)

5 Up Downs

then:

2 RDS

5 S. Leg Raise Swing

5 S. Leg Crossover

5 Roll Over V Sit

10 Childs Pose Lat Walk Overs

then:

2 RDS

:15 H-Sit Hold

8 H-Sit Scap Pull Ups

5 Straight Leg Kip Swings

*try to do entire round unbroken before coming down

Metcon

Metcon (No Measure)

With a Partner

100 DBALL/BURPEE COMPLEX

*E2MOM: 5 Toes to Bar (each, at the same time)

RX+ Synchro Toes to Bar

A DBall complex today is 2 burpees + 1 dball over the shoulder. Those THREE movements count as ONE rep. Together you and your partner have to complete 100.
We will HAVE to share DBALLS today. If you aren’t comfortable with sharing equipment you can choose to do a DBL DB Power Clean in place of the DBALL. Should be HEAVY.