WOD – Wednesday 13 September 2017
Front Squat
5-5-5-5-5
Do Beyond Rx’d programming for the day.
Rest 20 minutes
5 Rounds for time:
200m DB Farmer carry (60/40)
20 Push ups (hands on DB)
10 DB Push jerks (60/40)
– Goal is to finish as close to 20 minutes as possible. Tackle those farmer carries in smart sets as the grip will fatigue very quickly on this.
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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