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Mindset:
“Today a reader, tomorrow a leader.”
–Margaret Fuller
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Nutrition:
Focusing on Real Food Not Food Products
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Movement:
A. MWOD:
Couch Stretch – 30sec/side
B. Skill:
10-12min of Wall Ball instruction and skill practice. Be sure to include:
-Breathing technique
-Good “front rack” positioning
-Cycling techniques such as leaving the arms up vs. dropping them between reps
-Work to rest ratios
C. Metcon:
For Time:
21-15-9
Alt. Dumbbell Snatch (50/35)
Burpees over the Dumbbell
Wall Balls (20/14)
*The burpees are performed laterally to the dumbbell.
Couch Stretch – 30sec/side
B. Skill:
10-12min of Wall Ball instruction and skill practice. Be sure to include:
-Breathing technique
-Good “front rack” positioning
-Cycling techniques such as leaving the arms up vs. dropping them between reps
-Work to rest ratios
C. Metcon:
For Time:
21-15-9
Alt. Dumbbell Snatch (50/35)
Burpees over the Dumbbell
Wall Balls (20/14)
*The burpees are performed laterally to the dumbbell.
*******
Post WOD Recovery:
Quad Smash
Couch Stretch – 1min/side
Reverse Hyper – 1×20
