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07 Oct WOD – Wednesday 7 October 2015

CrossFitStrength & CompetitionRest and Recovery
PLEASE LOG YOUR RESULTS IN COMMENTS! We make great efforts to provide feedback and adapt our program based on what we see from those who provide results. To ensure that we are able to do the best we can for you, please log your results!

  • Skill and gymnastics:
    Every 2 minutes, for 18 minutes:
    Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds
    (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
    Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters
    (use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
    Minutes 5-6, 11-12 & 17-18:
    L-Sit Hold x 45 seconds accumulated time
  • WOD:
    Against a 3 minute running clock, complete:
    400 Meter Run or Row
    Wall Ball Shots x Max reps
    Rest 3 minutes
    Repeat for a total of three sets.

  • A:
    Every 2 minutes, for 10 minutes (5 sets), of:
    2 Snatch Lift Offs + Snatch
    (smooth and controlled pull from the floor to the mid-patella twice, then snatch)
    Build to approximately 80% over the course of the five sets.

Immediately followed by…
Every 2 minutes, for 10 minutes (5 sets), of:
Snatch x 1 rep
Suggested loading per set (by %): 80-85, 85-90, 90-95, 95+, 95+

  • B:
    Take 15 minutes to build to a 2-RM Overhead Squat
    Compare your results to Last session.
  • C:
    Five sets for times of:
    100 Double-Unders
    8/6 Bar Muscle-Ups
    Rest 2 minutes
    *Goal is to be as fast as possible, while maintaining similar times throughout the five sets.
  • D:
    Three sets of:
    Kettlebell Skull Crushers x 10-12 reps
    Rest as needed
    Bamboo Bar Overhead Static Hold x 60 seconds
    (Use the lightest bar possible if you do not own a Bamboo Bar. If you use PVC make sure it is strong enough to hold the weight so it does not snap.)
    Rest as needed
    Towel Pull Ups x 8-10 reps @ 21X1
    Rest as needed

 

SCORE KETTLEBELL WEIGHT

 

  • 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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06 Oct WOD – TUESDAY 6 OCTOBER 2015

CrossFitStrength & CompetitionRest and Recovery
PLEASE LOG YOUR RESULTS IN COMMENTS! We make great efforts to provide feedback and adapt our program based on what we see from those who provide results. To ensure that we are able to do the best we can for you, please log your results!

  • Strength and Conditioning:
    Three sets of:
    Bench Press x 4-6 reps @ 20X1
    Rest 60-90 seconds
    Single Arm Dumbbell or Kettlebell Row x 15-20 reps @ 10X0
    Rest 60-90 seconds
  • WOD:
    Complete as many rounds and reps as possible in 15 minutes of:
    20 Kettlebell Swings (24/16 kg)
    10 Single Arm Kettlebell Press (24/16 kg – 5 each arm)
    400 Meter Run

 

  • A.1:
    Complete as many rope climbs as possible in 8 minutes of:
    Row 1250 Meters
    15-foot Legless Rope Climbs x Max Reps
    (if you don’t believe you’ll be able to complete more than 3 legless rope climbs, perform regular rope climbs using your feet instead)
    Rest until the running clock reaches 12:00, and then…
  • A.2:
    Complete as many barbell complexes as possible in 8 minutes of:
    Row 1250 Meters
    *90/60kg Barbell Complex x Max Reps
    (Barbell Complex = 4 Deadlifts + 3 Hang Power Cleans + 2 Shoulder to Overhead)
    Rest until the running clock reaches 24:00, and then…
  • A.3:
    Complete as many burpees as possible in 8 minutes of:
    Row 1250 Meters
    Burpees x Max Reps
    Rest until the running clock reaches 36:00, and then…
  • A.4:
    For time:
    Row 1250 Meters
  • B:
    Two sets of:
    32/24 kg Kettlebell Towel Carry x Max Distance (wrap a small hand or kitchen towel through the handle of each kettlebell, then squeeze the two ends in the palm of your hand and walk with the kettlebells as far as possible)
    Rest as needed
    GHD Sit-Ups x 20-25 reps
    Rest as needed
    Wrist Roll to Support x 10-15 reps (on all fours with back in table top position, place the back of your hands flat on the ground, then push through back of your hand to rock up to your knuckles and stabilize on your fists)
    Rest as needed
    Glute-Ham Raises x 5-8 reps @ 3011
    Rest as needed

  • Optional Additional Conditioning Session
    (This session is best performed 3-4 hours prior to or following today’s primary session.)
    25-Minute Tempo Run
    Run each 400 meters at 85% of last week’s 1-Mile time trial pace – e.g., if your 1-mile was 6:00, run today’s session at 1:45/400m.

 

  • 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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05 Oct WOD – Monday 5 October 2015

CrossFitRest and RecoveryStrength & Competition
PLEASE LOG YOUR RESULTS IN COMMENTS! We make great efforts to provide feedback and adapt our program based on what we see from those who provide results. To ensure that we are able to do the best we can for you, please log your results!

  • Skill & Strength:
    Every two minutes, for 20 minutes (10 sets):
    Clean x 1 rep
    Build over the course of the 10 sets to today’s 1-RM.
  • WOD:
    “Five-Minute Capacity Test”
    Complete as many rounds and reps as possible in 5 minutes of:

    5 Squat Cleans (65/45 kgs)
    10 Burpees Over the Barbell

  • 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.

  • Rest & Recovery Day – well done on the competition guys!
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02 Oct WOD – Friday 2 October 2015

CrossFitRest and RecoveryStrength & Competition
PLEASE LOG YOUR RESULTS IN COMMENTS! We make great efforts to provide feedback and adapt our program based on what we see from those who provide results. To ensure that we are able to do the best we can for you, please log your results!

  • WOD:
    With a continuous running clock, perform the following:
    0:00 – 1000 Meter Row
    5:00 – 50 Burpees
    10:00 – 30 Strict Pull-Ups
    15:00 – 50 Wall Ball Shots
    20:00 – 30 Box Jump Overs
    25:00 – 800 Meter Run

 

  • 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.

 

REST & RECOVERY DAY – Competition time tomorrow!

  • 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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01 Oct WOD – Thursday 1 October 2015

CrossFitStrength & CompetitionRest and Recovery
PLEASE LOG YOUR RESULTS IN COMMENTS! We make great efforts to provide feedback and adapt our program based on what we see from those who provide results. To ensure that we are able to do the best we can for you, please log your results!

  • Strength and Conditioning:
    Four sets of:
    Romanian Deadlift x 6-8 reps @ 3011
    Rest 60 seconds
    Dumbbell External Rotations x 8-10 reps each arm @ 2020
    Rest 60 seconds

    SCORE DEADLIFT WEIGHT

  • WOD:
    Two rounds for time of:
    Row 500 Meters
    20 Hand-Release Push-Ups
    30 Kettlebell Swings (24/16 kg)
    Run 400 Meters

 

  • A:
    Every 2 minutes, for 12 minutes (6 sets):
    Front Squat + Jerk @ 90-100% of 1-RM Clean & Jerk
  • B:
    Back Squat
    *Set 1: 5 reps @ 65-70%
    *Set 2: 3 reps @ 75-80%
    *Set 3: 1 rep @ 85-90%
    *Set 4: Max reps @ 75%
    Rest 2-3 minutes
  • C:
    Every 5 minutes, for 15 minutes (3 sets), for times:
    40 Calories of Assault Bike/Row
    Go hard each set!
  • D:
    For Time:
    30 Bench Press
    30 Strict Handstand Push-Ups
    30 Strict Supinated-Grip Pull-Ups
    Males = Bodyweight Bench Press
    Females = Bodyweight x .7 Bench Press

 

  • 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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30 Sep WOD – Wednesday 30 September 2015

CrossFitStrength & CompetitionRest and Recovery
PLEASE LOG YOUR RESULTS IN COMMENTS! We make great efforts to provide feedback and adapt our program based on what we see from those who provide results. To ensure that we are able to do the best we can for you, please log your results!

  • Strength and Conditioning:
    Four sets of:
    Weighted Supinated-Grip Pull-Ups x 2-4 reps @ 21X0
    Rest 60 seconds
    L-Sit x 30-60 second hold
    (if you cannot do this consecutively, accumulate the time)
    Rest 60 seconds
  • WOD:
    Complete as many rounds and reps as possible in 5 minutes of:
    10 Pull-Ups
    10 Wall Ball Shots (10/6kg)

 

Then rest exactly 5 minutes, before completing…

As many rounds and reps as possible in 5 minutes of:
10 Toes to Bar
10 Jumping Lunges

 

  • A:
    Every minute, on the minute, for 12 minutes:
    Minute 1: Freestanding Hold x 20-30 seconds (use assistance if needed)
    Minute 2: Roll to Candlestick x 10 reps
    Minute 3: Bamboo Bar Overhead Stability Hold x 30-45 seconds
    (if you don’€™t have a Bamboo Bar, use PVC pipe, bands and kettlebells)
  • B.1:
    Every minute, on the minute, for 21 minutes:
    Minute 1: 4 Burpee Box Jump-Overs + 8 Chest-to-Bar Pull-Ups
    Minute 2: 5 Burpee Box Jump-Overs + 10 Push Press (55/35 kgs)
    Minute 3: 12 Alternating Reverse Lunges with Kettlebells (32/24 kg KBs – Farmer’s Carry)

SCORE COMPLETED ROUNDS (1 – 21)

When the clock hits 21:00, perform…

  • B.2:
    Three rounds for time of:
    8 Chest-to-Bar Pull-Ups
    9 Burpee Box Jump-Overs
    10 Push Press (55/35kgs)
    12 Alternating Reverse Lunges with Kettlebells (32/24 kg KBs – Farmer’€™s Carry)
  • C:
    Three sets of:
    Anterior Loading Box Step-Ups x 8 reps
    (hug a heavy sandbag, D-Ball or med ball)
    Rest 20-30 seconds
    Banded Lateral Leg Raises x 45 seconds
    Rest 20-30 seconds
    Banded Hamstring Curls x 45 seconds
    Rest 20-30 seconds

 

 

  • 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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29 Sep WOD – Tuesday 29 September 2015

CrossFitRest and RecoveryStrength & Competition

PLEASE LOG YOUR RESULTS IN COMMENTS! We make great efforts to provide feedback and adapt our program based on what we see from those who provide results. To ensure that we are able to do the best we can for you, please log your results!

  • Strength:
    Every 2 minutes, for 16 minutes (8 sets) of:
    Shoulder Press x 2-3 reps @ 20X1
    Build over the first 3-4 sets, then finish with 4-5 heavy sets of 2-3 reps.
  • WOD:
    Five rounds for time of:
    60kg/ 35kg Push Press x 10 reps
    Double-Unders x 30 reps

 

  • 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.

 

  • A:
    Every minute, on the minute, for 5 minutes:
    Front Squat
    *Set 1: 2 reps @ 60%
    *Set 2: 2 reps @ 65%
    *Set 3: 2 reps @ 70%
    *Set 4: 1 rep @ 75%
    *Set 5: 1 rep @ 80%
    Rest one minute, and then…
    Every two minutes, for 10 minutes (5 sets):
    Front Squat
    *Set 6: 85% x 1 rep
    *Set 7: 85-90% x 1 rep
    *Set 8: 90% x 1 rep
    *Set 9: 90% x 1 rep
    *Set 10: 90% x 1 rep
    For sets 6-10, let feel dictate loading. The goal is to establish today’s heavy lift. Heavy for the day is the load immediately before that at which you would lose proper mechanics and positioning. If you determine that you’ve reached that load for the day prior to set 10, stop there. You’ll have lots of opportunities over the upcoming weeks to hit new 1-RMs if and when your body is feeling good, so don’t push when your body isn’t responding to the stimulus.
  • B:
    Every two minutes, for 20 minutes (10 sets):
    Power Clean + Clean + Jerk @ 75+% of 1-RM Clean & Jerk
    Goal is to build over the first 4-5 sets, then finish with the heaviest possible load for the final 5-6 sets.
  • C:
    In 15 minutes or less, build to today’s heavy…
    Back Squat x 1 rep
    Followed by…
  • D:
    Every 2 minutes, for 6 minutes (3 sets):
    Back Squat x 2 reps @ 90% of today’s heavy single
  • Optional Additional Conditioning Session:
    (This session is best performed 3-4 hours prior to or following today’s primary session.)
    Five sets of:
    Row 1000 meters @ 2 seconds faster than your 5k PR Pace
    Rest 45 seconds

 

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28 Sep WOD – Monday 28 September 2015

CrossFitRest and Recovery
PLEASE LOG YOUR RESULTS IN COMMENTS! We make great efforts to provide feedback and adapt our program based on what we see from those who provide results. To ensure that we are able to do the best we can for you, please log your results!

  • Skill and Strength:
    Every minute, on the minute, for 12 minutes, perform:
    Clean x 2 reps
    (build over the course of the 12 sets to today’s heavy double)
  • WOD:
    Every minute, on the minute, for 12 minutes, perform:
    10 Kettlebell Swings
    5 Burpees

    SCORE ROUNDS COMPLETED (1 – 12)

 

  • 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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25 Sep WOD – Friday 25 September 2015

CrossFitStrength & CompetitionRest and Recovery
PLEASE LOG YOUR RESULTS IN COMMENTS! We make great efforts to provide feedback and adapt our program based on what we see from those who provide results. To ensure that we are able to do the best we can for you, please log your results!

  • Skill and Strength:
    Every 8 minutes, for 40 minutes (5 sets) for times of:
    Alternating Single-Arm KB Snatch + 2 Lunge Steps w/KB Overhead x 10 reps
    Pull-Ups x 15 reps
    Run 400 Meters

SCORE SNATCH / LUNGE WEIGHT

  • Conditioning:
    Three sets of:
    Single-Arm Dumbbell Row x 8 reps each arm @ 2111
    Rest 30 seconds
    Hollow Hold/Rock x 60 seconds
    Rest 30 seconds

 

 

  • A:
    Three sets for time of:
    2 Legless Rope Climbs (15′)
    6/4 x (Muscle-Ups + 2 Ring Dips)
    60-Foot Handstand Walk
    Rest 2 minutes
  • B.1:
    “Drag Race”
    For time:
    30 Deadlifts (140/95kg)
    40 Toes to Bar
    50 Box Jump-Overs (24″/20″€)
    Rest until the running clock reaches 15:00, and then…
  • B.2:
    Three rounds for time of:
    15 Bench Presses (95/65kgs)
    30 Pull-Ups
    Rest until the clock reaches 30:00, and then…
  • B.3:
    For time:
    Row 2000 Meters
  • C:
    Two sets, not for time of:
    15 Supinated Wrist Curls
    (palms up, forearms on bench)
    15 Pronated Wrist Curls
    (palms down, forearms on bench)
    Rest as needed
  • Optional Additional Conditioning Session:
    (This session is best performed 3-4 hours prior to or following today’s primary session.)
    For time:
    Run 4 Miles
    Please run this hard and note your time!

 

  • 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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24 Sep WOD – Thursday 24 September 2015

Strength & CompetitionRest and Recovery
BOX IS CLOSED – HAPPY HERITAGE DAY

  • A:
    Every 2 minutes, for 12 minutes (6 sets):
    Front Squat + Jerk @ 85-95% of 1-RM Clean & Jerk
  • B:
    Back Squat
    *Set 1: 5 reps @ 75%
    *Set 2: 3 reps @ 80%
    *Set 3: 1 rep @ 85%
    *Set 4: 5 reps @ 80%
    *Set 5: 3 reps @ 85%
    *Set 6: 1 rep @ 90%
    *Set 7: 5 reps @ 85%
    *Set 8: 3 reps @ 90%
    *Set 9: 1 rep @ 95%
    Rest as needed between sets.
  • C:
    Every 4 minutes, for 20 minutes (5 sets), for times:
    15/10 Calories of Assault Air Bike/ ROW
    3 Hang Squat Cleans (100/75 kg)
    2 Shoulder to Overhead (100/75kgs)

    SCORE WEIGHT USED

  • D:
    Five sets of:
    Nose-to-Wall Handstand Push-Ups x 5 reps
    Nose-to-Wall Handstand Hold x 30 seconds
    Strict Ring Pull-Ups x 10 reps
    Time is not the primary priority, but do not rest between stations. Keep moving and transition quickly between stations.

 

  • 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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