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WOD – Friday 10 August 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

18 KB Swings (32/24 kg.) / KB Snatches
15 Chest-to-Bar Pull-ups
21 Burpees
30 KB Swings / KB Snatches
21 Chest-to-Bar Pull-ups
27 Burpees
42 KB Swings / KB Snatches
27 Chest-to-Bar Pull-ups
36 Burpees

 

To be done 30 minutes before class
“Karen”
For time:
150 Wallballs (20/14)
– Goal is to finish under 6 minutes. Great times will be under 5 minutes with close to unbroken reps. Compare to 8/26/17.
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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