WOD – Tuesday 4 July 2017
“Roy”
5 Rounds
15 Deadlifts (185/135lbs)
15 Box Jumps (20″)
15 Pull-ups
Do the gym programming (RX’d or competitor) for the day.
Rest at least 45 minutes
5 rounds for time:
5 Bench (205/135)
15 GHD sit ups
5 Muscle ups
– Goal is to finish under 10 minutes. Those muscle ups will be much harder after all the pull ups from the workout earlier. Scale to what can be maintained in an unbroken set.
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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