WOD – Monday 19 June 2017
“Kelly”
5 Rounds
400m Run
30 Box Jumps (24/20″)
30 Wall Ball (20/14lbs)
Do Beyond Rx’d programming for the day.
Rest 30 minutes
Sumo Deadlift
5-5-5-5-5
Bench press
7-7-7-7-7
Bent over barbell row
10-10-10-10-10
– Use the heaviest possible weight on each set. Alternate between movements in a 3 bar rotation.
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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