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WOD – Wednesday 10 October 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Power Clean and Push Jerk
3-3-3-3-3

Do the gym programming (RX’d or competitor) for the day.
Rest 10 minutes,
4 Rounds for time:
25 cal Row
25 Burpees
-Goal is to finish under 10 minutes, and really push the pace on this one.

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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