WOD – Friday 28 July 2017
1-2-3-2-1min
Row
Assault Bike
Wall Ball (20/14lbs)
To be done 30 minutes before class
For time:
21-15-9
Single arm DB overhead squat (80/55)
4-3-2
Legless rope climb
– This one is meant to be done fast and aggressive. Scale the DB loading if unbroken sets are not obtainable. Should feel like a “Fran” type of effort, but a bit longer.
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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