“Set your goals high, and don’t stop till you get there” .- Bo Jackson.
Go check out the Wild West Throwdown this weekend at OAC CF http://wildwestthrowdown.com/
NO Olympic Lifting or Yoga at 6p!
Skill – Back to Basic OHS
Spend 10min going over this movement and hitting points of performance.
WOD: 7min AMRAP
5 OHS 95/63
1 Shuttle sprint 5-10-15
Mobility: 20min ( 2-4min on each area or extremity )
Mobility, voodoo floss & foam roll
The Simple Five Way Shoulder | Feat. Kelly Starrett | Ep. 211 | MobilityWOD
The Ball and Your Back | Feat. Kelly Starrett | Ep. 233 | MobilityWOD
Competitors or athletes wanting to improve your Fitness level
Do Mobility: Active Recovery Day or a Make up wod day
*Go see Dr. James Parker, our resident Olympian, CrossFitter and AMIT certified physician at 801-774-0266 Or Alan Kerbs P.T ASTYM 801-896-9624 another resident CrossFitter to accelerate your healing and get rid of aches and pains from working out….”
*Walk, Hike, Row, Run , Bike for 15-20mins at a pace you can carry on a conversation.
* Come in and Spend 25-35 minutes working on your Goats- Skill and Mobility work today!!.
. Nutrition Preparation
* Go shopping cuz your in the Challenge. Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the week to come.
. 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.
Run 4x800m rest 2:1
5, 3, 2 Zurcher Dead Lifts @ 85% 1RM
8 Min AMRAP of:
1 Snatch @ 75% 1RM
Heavy Prowler push down & back on Green