Workout of the Day: Thursday, 06-October-2022
Warm-up
<p>3 Rounds</p><p>200m Row</p><p>30 sec HSW</p><p>10 Calve Raises</p>
Metcon (5 Rounds for reps)
<p>6 EMOM</p><p>1 Strict Pull-up</p><p>then</p><p>10 EOMOM</p><p>5-10 Kipping or Butterfly Pull-ups if you aren’t able to kip yet work in the basic kip and activation of the lats and shoulders</p>
Metcon (AMRAP – Rounds and Reps)
<p>Partner WOD</p><p>14 AMRAP</p><p>10 Synchro S2OH 95/65</p><p>100 DUs (split)</p><p>10 Synchro Hang Power Cleans</p><p>40 Burpees (split)</p>
Mobility
<p>Time Permitting<br />Roll your Calves and Lats<br />Pigeon and Childs Pose</p>