WOD – Monday 29 August 2016
3 Hang Power Snatch
9 Wall Ball
3 Power Snatch (135/95lbs)
9 Wall Ball (20/14lbs) — 11/9ft target
3 Power Snatch (155/115lbs)
9 Wall Ball (20/14lbs) — 11ft target
Do Beyond Rx’d programming for the day.
Rest 20 minutes
10 Bench press (185/125)
10 Strict Pull ups
Max Reps Thruster (135/95)
– repeat until you reach 100 reps of thrusters
NOTE: United States Marine Corps Pfc. Anthony “TJ” Antell Jr., 35, of Arlington, Texas, died May 2, 2016, from a gunshot wound when he tried to disarm a gunman at a local Walgreens. Antell was the owner of CrossFit Abattoir. He is survived by his wife, Crystal; sons, Hayden and Liam; daughter, Rilee; and many other friends and family. Record your time and the number of rounds.
- 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.