“You are never a loser until you quit trying.” – Mike Ditka ( NFL Player & Coach )
NO YOGA tonight or Saturday.
Dynamic Mobility Warm-Up
WOD- “Tail-Pipe” Team of 2.
5 Rounds with a Partner of:
P1 250m row
P2 Alternating rounds of Hold 2 x KB in the rack position (knuckles together) 24/16 16/12 12/8kg
And Barbell locked out Over Head 45/33 33/15 15/PVC
P2 must be in the static hold position while P1 is rowing. If they break position, rower must pause.
Clean up your Lats! Wanna clean better, Fast elbows, better rack for Front Squat..
Fix your internal rotation!
*Cash Out- Foam roll legs & back
*Competitors or athletes wanting to improve your Fitness level
Do Tail Pipe Active Recovery Day. Go swimming & come do the MWOD, or make up a 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.
Nancy or Jason Prince at STRUCTURA 801-897-8711 also resident CrossFitters ,to accelerate your healing and get rid of myofascial build up, 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. 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, yoga or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
Do Tail Pipe Active Recovery Mobility Day rest & recover or make up a WOD from the week.