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Mindset:
“A mind is like a parachute. It doesn’t work if it isn’t open.”
–Frank Zappa
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Nutrition:
Focusing on Real Food Not Food Products
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Movement:
A. MWOD:
Squat Therapy – https://www.youtube.com/watch?v=uC2EFOAL6I4
B. Weightlifting:
15min to find a Heavy Double Thruster, from the rack
*No jerks allowed.
*Does NOT have to be cycled (may rest overhead or in front rack position).
C. Metcon:
For Time:
Run 400m
30 Toes-to-Bar
15 Thrusters (95/65)
Run 400m
24 T2B
12 Thrusters
Run 400m
18 T2B
9 Thrusters
*T2B scale = Knee-Ups (same amount)
*15min Time Cap
Squat Therapy – https://www.youtube.com/watch?v=uC2EFOAL6I4
B. Weightlifting:
15min to find a Heavy Double Thruster, from the rack
*No jerks allowed.
*Does NOT have to be cycled (may rest overhead or in front rack position).
C. Metcon:
For Time:
Run 400m
30 Toes-to-Bar
15 Thrusters (95/65)
Run 400m
24 T2B
12 Thrusters
Run 400m
18 T2B
9 Thrusters
*T2B scale = Knee-Ups (same amount)
*15min Time Cap
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Post WOD Recovery:
Banded Front Rack Stretch – 1min/side
Quad Smash
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