Metcon Ninja

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• posted by Wil

Wednesday’s workout allowed us to test two great metrics - strength endurance and metabolic conditioning. For our strength WOD we hit Deadlifts for sets across, using the same weight for all of our work sets. The conditioning WOD lived up to its name by sneaking up on and crushing quite a few folks.

Warmup
Rolling
Joint Prep
Gymnastics Day 2

Congrats to Rob M for moving up in the Gymnastics Warmup!

Strength WOD
Deadlifts
5 - 5 - 5
For sets across - use the same weight for all work sets.
Lauren & Kevin got cleared on Deadlifts - nice work, y’all!

Conditioning WOD
“Metcon Ninja”
7 rounds for time of:

• 11 Wall Ball (10′ target) (20 / 14)
• 11 Burpees
• 11 Kipping Pullups

No Kip? Sub is 11 Jumping Pullups
L1: Do 5 rounds.

Are you a metcon ninja?
17:59 and below: Metcon Ninja
18:00 - 19:59: Ninja in Training
20:00 and over: Keep training, Grasshopper!