03 Jan WOD – Wednesday 3 January 2018WodBlog | Admin
*BW Back Squat Test
(Retest from Aug. 9, 2017)
Do the gym programming (RX’d or competitor) for the day.
Rest 30 minutes
3 Rounds for time:
100m Prowler sprint (light or empty)
– Goal is to finish under 6 minutes. You are going to have to go faster than is comfortable from the very beginning. The sled should be extremely light and be able to be pushed at a sprint.
10 ascents (or attempts) of the Peg Board
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.
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
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.