Workout of the Day
Note that the skill work today is a mobility sequence to be done after the workout. If you’re doing the Hoedown tomorrow, take it easy today!

AMRAP in 8 minutes:
20 calories
80 drag rope single unders

Rest 2 minutes

AMRAP in 8 minutes:
8 clean and jerks
80 drag rope single unders

Use a barbell that lets you hit steady singles throughout the second AMRAP. The single unders are meant to be a recovery and a break from the higher intensity movements that they’re paired with; take advantage of the slight rest that you get by pushing the pace just a little faster than you otherwise might on the machine and the clean and jerks.

Record a separate set of rounds and reps for each of the two AMRAPs.

standard: 95/65
rx: 135/95
sport: 155/105, 40 crossovers instead of 80 singles
metcon: 8:00 on, 2:00 off, 8:00 on

Stretching
Take 15 minutes to stretch after the workout, using either the following sequence or one of your coach’s choosing.

2 minute pigeon per leg
2 minute half saddle per leg
3 minute standing straddle
1 minute down dog
1 minute twisted cross per arm
1 minute puppy dog