So it turns out that we only have two spots remaining for this weekends ‘Rowing Foundations’ clinic with Coach Andrew – if you want one of the two remaining slots, check out this link asap!

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Mindset:

“It’s a very sobering feeling to be up in space and realize that one’s safety factor was determined by the lowest bidder on a government contract.”
–Alan Shepard

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Nutrition:

The best foods to replenish glycogen within 30 minutes of the wod are easy to digest carbs like beet juice, fruit juice, honey and fruits..

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Movement:

A. MWOD:
Reverse Hyper 2×15
Banded Hamstring Stretch – 1min. Each side

B. Weightlifting:
30min to HEAVY SINGLE Deadlift
*Not 1RM!!
*Take your time warming up.

C. WOD:
2min AMRAP:
5 Lateral Burpees Over the Bar
1 Deadlift (275/185)
-30sec rest-
2min AMRAP:
5 Lateral Burpees Over the Bar
1 Deadlift (275/185)
*After the rest, continue where you left off.
*Score is total rounds and reps.

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Recovery:

Lat and Hamstring Stretch