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WOD – Friday 3 June 2016

CrossFitRest and Recovery
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  • WOD:
    In teams of two, complete the following for time:
    1600 Meter Med-Ball Relay Run
    100 Partnered Burpee Wall Ball Shots
    **(you must perform a burpee immediately after throwing the ball and before catching it from your partner’s toss)
    200 Push-Ups
    300 Double-Unders
    400 Meter Walking Lunge Relay with Med-Ball
    (only the partner with the ball may lunge the team forward)

  • 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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