WOD – Friday 21 July 2017
Part 1:
Find a heavy 3 rep Clean and Jerk
Part 2:
2 Hang Clean
2 Jerk
2 Clean and Jerk
AMRAP 9min
* Use 85% of their 3rep clean and jerk
Do the gym programming (RX’d or competitor) for the day.
Rest 20 minutes
5 rounds for individual times:
15 Box jump hurdles (24”/20”)
30 Wallball (20/14)
15 cal Row
– Rest 1 min –
– Goal is to finish each round in under 3 minutes. On the box jumps, you may not touch the box at all.
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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