07 Jul WOD – Friday 7 July 2023
WodBlog | AdminStrength & Skill
1 Tempo Front Squat + 3 Front Squat @ 60%
1 Tempo Front Squat + 3 Front Squat @ 65%
1 Tempo Front Squat + 3 Front Squat @ 70%
1 Tempo Front Squat + 3 Front Squat @ 70%
1 Tempo Front Squat + 3 Front Squat @ 70%
*Tempo is 3 sec down, 3 sec hold
WOD: AMRAP 20 minutes
8 Thrusters (40/30 kg)
8 Slam Balls
30 Double-Unders
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.