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