SUNDAY WOD 6/14/15

13
Jun

SUNDAY WOD 6/14/15

IMG_20150613_135541
CrossFit WOD
FITNESS + PERFORMANCE

Recovery Day/Make Up a WOD you missed or Boot Camp WOD
A.
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.

B.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

C.
Mental Restoration
* Different for everyone – could be 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.

Boot Camp WOD
INTENSITY

A.
In Teams of Two
For Time
Weighted 800 m Run (Team must run together, one slam ball per team and switch as needed)
-then-
5 Rounds
4 Tire Flips + Hop Through Tire
10 Pull Ups
20 Partner Wall Balls
30 KB Swings
40 Box Jumps
-then-
Weighted 800 m Run

B.
Alternating Tabata
Hi Lo Plank and Plank Holds