Workout of the Day

Metropolis Fitness – WOD

Warm-up

Coaches Lead

Functional Strength

Snatch (Heavy Single)

In 13 minutes build to a 1RM snatch for the day

Metcon

Metcon (Time)

Metcon 190422

3 rounds for time

10 Overhead squats

50 Double-unders
*Use 50% of your 1RM snatch from today. Scale by reducing weight.

Scale double-unders with 125 single-unders or 50 plate taps

Cool-Down Flex

Lying Olympic squat stretch against wall x 1:00

Lying splits stretch against wall x 1:00

Banded bully (shoulder) x :30E