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WOD – Monday 13 June 2016

CrossFitRest and Recovery
PLEASE LOG YOUR RESULTS IN COMMENTS! We make great efforts to provide feedback and adapt our program based on what we see from those who provide results. To ensure that we are able to do the best we can for you, please log your results!

  • Strength:
    Take 12 minutes to build to a 1-RM Strict Weighted Pull-Up
    (any grip of your choice – supinated, mixed or pronated are all acceptable)When the clock hits 12 minutes…

    Complete as many reps as possible in 3 minutes of:
    Strict Pull-Ups (any grip)

    Note two scores: best successful 1-RM in first 12 minutes, and number of reps achieved in the 3 minutes – and if comfortable doing so, also add your current bodyweight. E.g., 30kgs,BW @ 81kgs + 43 reps
    Or black band, etc

  • WOD:
    Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:
    Ring Dips
    Chest-to-Bar Pull-Ups

  • 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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