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Wednesday…1/10/18

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Did you hear the next class of weightlifting kicks off in a few short weeks? Check out this post asap before the spots sell out!

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Mindset:

“I know the price of success: dedication, hard work and an unremitting devotion to the things you want to see happen.”
–Frank Lloyd Wright

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Nutrition:

Natalie Main gets married in a few days…how about THAT for your daily nutrition?!

 

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Movement:

A. MWOD:

banded OH distraction crossover symmetry -row/reverse fly/pulldown

B. Skill:

Pull-up/dip work
5×5 – pull-up holds- 3sec hold at top, 3 secs down and jump right back up.

In between sets do 10-12 dips.

(Scale dips as needed to allow for a challenge but to complete all reps.)

C. WOD:

12 min AMRAP –
10 pull-ups (c2b rx+)
10 ring dips
10 OH lunge w/weight plate (45/25) walking or alternating in place
200m run

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Recovery:

Lat Stretch

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