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WOD – Monday 9 November 2015

CrossFitRest and Recovery

  • Strength:
    Six sets of:
    Shoulder Press x 2 reps @ 20X1
    Rest 2-3 minutes
  • WOD:
    Complete as many rounds and reps as possible in 8 minutes of:
    10 Pull-Ups
    15 Thrusters (50/30 kgs)
    30 Double-Unders

  • 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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