WOD – Friday 11 August 2017
3 rounds
12 toes to bar
9 burpee box jump (20″)
6 bar muscle ups
PART 1:
To be done 30 minutes before class
Hang Power Clean
2-2-2-2-2-2-2
-Use the heaviest weight you can for each set.
PART 2:
Do the gym programming (RX’d or competitor) for the day.
Rest 20 minutes
8 rounds for time:
200m Sprint (50m, down & back, down & back)
-rest 2 minutes
– Goal is to finish each round in under 1 minute or faster. Be quick, with short steps, during the change of direction.
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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