WOD – Friday 28 December 2018
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY
Overhead Squat
5-3-1-1-1
Do the gym programming (RX’d or competitor) for the day.
Rest 30 minutes
7 Rounds for time:
250m Row
10 Push Press (155/105)
10 Toes to bar
-Rest 1 min-
– Goal is to finish each round under 2 minutes, with total time (including rest) under 20 minutes.
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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