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3 Rounds

200m Run
250m Row
Rest 2min
3 Rounds

400m Run
500m Row
Rest 4min
2 Rounds

800m Run
1km Row

WUWO COMPETITOR
FRIDAY Nov 17th
WORKOUT OF THE DAY

COMPETITOR
To be done 60 minutes before class

3-position Snatch
7×1
– Seven attempts to establish the heaviest weight of the following complex: Hang snatch, BTK (below the knee) snatch, snatch (from floor). All are full snatches and must be caught below parallel.

3-position Clean & Jerk
7×1
– Seven attempts to establish the heaviest weight of the following complex: Hang clean, BTK (below the knee) clean, clean (from floor), and Jerk. All are full cleans and must be caught below parallel.

Do the gym programming (RX’d or competitor) for the day.

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.