WOD – Wednesday 14 November 2018
40-30-20-10
Air Squats
10 KB TGU after each round.
(24/16 kg)
To be done 45 minutes before class
“Death by Rope climb & Thruster”
On the minute for as long as possible:
1 Rope Climb (15’) & 2 Thrusters (115/75)
-Add 2 Thrusters after each successful minute. Goal is to make it into the 10th minute, and farther if you can.
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.
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