30 Nov WOD – Wednesday 30 November 2022WodBlog | Admin
Strength & Skill:
Find your heaviest complex:
1 Power Clean
1 Hang Squat Clean
1 Front Squat
WOD: AMRAP 20 minutes
Buy in: 100 situps
then AMRAP in remaining time
14 DB Reverse Lunges
7 Squat Cleans (60/45) 50-60% of COMPLEX
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.