WOD – Friday 30 June 2017
AMRAP 7min
8 Front Rack Lunges (135/95lbs)
16 MB Clean (20/14lbs)
PART 1:
To be done 30 minutes before class
2 rounds for time:
35 cal Assault bike
25 Toes to bar
15 Box jump over (24″/20″)
– Goal is to finish under 8 minutes. We have got to attack the bike on this one, as that is where we can gain a ton of time.
PART 2:
Do Beyond Rx’d programming for the day.
Rest 15 minutes
For time:
100 GHD sit ups
– Scale to 60 reps if you have taken some time away from this movement.
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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