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WOD – Wednesday 23 August 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

3 rounds

400m run
50 air squats
7 muscle ups
10 hang power clean (135/95lbs)

Do the gym programming (RX’d or competitor) for the day.

Rest 15 minutes

For quality:
50 Strict Pull-ups
50 Strict Ring dips
50 Triple unders

– Goal is to complete the reps in as few sets as possible.

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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