22
Apr
Workout of the Day
Metropolis Fitness – WOD
Warm-up
Coaches Lead
Gymnastics
Tempo Push-ups
4×10 (5/0/1/0)
5 seconds down/ 0 seconds at the bottom/ 1 second up/ 0 seconds at the top
1:00 rest between sets
Assist with bands or hands on a bench or box
Metcon
Metcon (Time)
Metcon 190423
For time
21 Deadlift (245lb/165lb)
800 meter run
15 Deadlift (245lb/165lb)
800 meter run
9 Deadlift (245lb/165lb)
800 meter run
Aim to finish in 22 minutes
Scale deadlifits with a lighter load, something you can deadlift 10 reps unbroken
Cool-Down Flex
Cat/camel x 1:00
Standing calf stretch x :30E
Standing bent knee calf stretch x :30E