WOD – Friday 23 November 2018
FITNESS TESTING: “The Fast and the Furious”
3 rounds
20 Burpees
400-m Run
20 Pull-ups
Do the gym programming (RX’d or competitor) for the day.
Rest 10 minutes,
For time:
18 Squat cleans (135/95)
800m Run
15 Squat cleans (135/95)
600m Run
12 Squat cleans (135/95)
400m Run
9 Squat cleans (135/95)
200m Run
– Goal is to finish under 20 minutes, with great times under 17 minutes. A good checkpoint to shoot for, is to be starting the 12 squat cleans at the 10 minute mark.
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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