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WOD – Tuesday 20 June 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

5 Rounds

6 Toes to Bar
6 DB Front Squats (65/45lbs)

 

Rest 3min

 

5 Rounds

6 Toes to Bar
6 Hang Power Clean (185/135lbs)

To be done 45 minutes before class

For time:
21-18-15-12-9-6-3
Thruster (95/65)
Pull ups

– Goal is to go under 12 minutes. If you did open workout 14.5 or 16.5, this should be a faster time than those.

Do Beyond Rx’d programming for the day.

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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