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SAN FRANCISCO CRIPPLER
30 Back Squats (205/115lbs)
1Mile Run

COMPETITOR

To be done 30 minutes before class

Bench Press
8-8-8-8
-Use the heaviest weight you can for each set.

Weighted Pull up
4-4-4-4-4-4-4-4
-Use the heaviest weight you can for each set.

For time:
50 Strict HSPU
50 L-Pullups

– Goal is to work on some gymnastics strength, and get the work done as fast as possible. You must finish all the HSPU before beginning the L-pullups.

Do the gym programming (RX’d or competitor) for the day.

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.