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Mindset:
“I can say the willingness to get dirty has always defined us as an nation, and it’s a hallmark of hard work and a hallmark of fun, and dirt is not the enemy.”
–Mike Rowe
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Nutrition:
Bananas make a great quick-grab post-wod snack for restoring your muscle’s glycogen and providing potassium.
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Movement:
A. MWOD:
Crossover Activation Victory (8 reps, 2 sec hold)
Crossover Activation Scaption (8 reps, 2 sec hold)
Crossover Activation Incline + (8 reps, 2 sec hold)
Banded OH stretch
B. Weightlifting:
Warm up to 80% snatch 1RM
1-1-1-1-1
(perform 5 singles. rest 1-2 min between reps. they should be pretty!)
C. WOD:
“Ogar”
14 min AMRAP –
3 Snatch (135/95)
1 Muscle Up
12 Wallballs (20/14)
Scale = 3 PU, 3 dips
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Recovery:
Crossover Recovery Victory (10 reps, 6 sec negative)
Crossover Recovery Scaption (10 reps, 6 sec negative)
Crossover Recovery Incline + (10 reps, 6 sec negative)
