WOD – Wednesday 9 November 2016
5-4-3-3-4-5
Split Squats
5-4-3-3-4-5
Split Squats
5-4-3-3-4-5
Split Squats
Do Beyond Rx’d programming for the day.
Rest 15 minutes
For time:
12-9-6
Hang power clean (225/155)
Muscle ups
– Goal is to finish in under 6 minutes. 10 minute time cap.
Rest 10 minutes:
For time:
21-15-9
Deadlift (315/225)
Toes to bar
– Goal is to finish in under 6 minutes. 10 minute time cap.
Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
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