ROMWOD – Good for warm up, cool down, or recovery!

Week of 11/10/19

Workout 1

Warm up:

4 rounds

400m run

25 air squats

Metcon:

7 min AMRAP

7 power clean 95/65

7 burpees

Workout 2

Strength:

5 rounds

10 back squats

10 jumping air squats

Metcon:

4 rounds

25 thrusters 95/75

25 jump rope

*alternate 400m run with jump rope every other round

Workout 3

Strength:

8 min to establish 5 rep max front squat

Metcon:

5 rounds

9 hang power clean

9 thruster

9 bar over burpee