WOD – Wednesday 30 August 2017
30/20 cals bike
then:
5 rounds
6 pullup
8 pushup
12 situp (anchored)
Do the gym programming (RX’d or competitor) for the day.
Rest 20 minutes
On the minute for 20 minutes:
1 Power snatch
– Build in weight across the 20 minutes. Compare to 8/4.
Rest 10 minutes
5 rounds for time:
15 cal Assault Bike
15 Toes to bar
– Goal is to finish under 8 minutes. This will be a good test to see if our bike sprints over the last month have been paying off.
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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