WOD – Tuesday 11 July 2017
Thruster Ladder at 60% 1rep Max
* Add 1 rep every minute.
Do the gym programming (RX’d or competitor) for the day.
Rest 20 minutes
“Scotty”
As many reps as possible in 11 minutes:
5 Deadlifts (315/225)
18 Wallball (20/14)
17 Bar facing burpees
– Goal is 4+ rounds, with great scores at 5+. Keep the wall balls unbroken, practice some mental fortitude on these.
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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