04 Dec WOD – Monday 4 December 2017WodBlog | Admin
Burpee Box Jump-Overs
Single-Arm DB Hang Power Snatches (45/25 lb.)
Do the gym programming (RX’d or competitor) for the day.
Rest 30 minutes
7 Rounds for time:
10 Push Press (155/105)
10 Toes to bar
-Rest 1 min-
– Goal is to finish each round under 2 minutes, with total time including rest under 20 minutes.
40 Back extensions
– These are to be done slow and controlled, and as true back extensions with a rounding of the low back during each rep.
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.