***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:
2) WARM UP:
**SKILL WORK**
HANDSTAND PUSH UP - CONSIDER WEARING A VEST TODAY
3) W.O.D
(A) FOR TIME:
18 CAL ROW
5 HSPU
14 CAL ROW
7 HSPU
10 CAL ROW
9 HSPU
100' FRONT RACK WALKING LUNGES #135
9 HSPU
10 CAL ROW
7 HSPU
14 CAL ROW
5 HSPU
18 CAL ROW
(B) 4 X 1:00 - MAX REPS STRICT TOES TO BAR - REST 90 SEC
*LOG TIME TO COMPLETE (A) AND COMPLETE (B) FOR QUALITY.
(A) FOR TIME:
18 CAL ROW
5 HSPU
14 CAL ROW
7 HSPU
10 CAL ROW
9 HSPU
100' FRONT RACK WALKING LUNGES #135
9 HSPU
10 CAL ROW
7 HSPU
14 CAL ROW
5 HSPU
18 CAL ROW
(B) 4 X 1:00 - MAX REPS STRICT TOES TO BAR - REST 90 SEC
*LOG TIME TO COMPLETE (A) AND COMPLETE (B) FOR QUALITY.
- WHAT TYPE OF FUEL YOU BURNING IN THAT TANK - NUTRITION CENTRAL -
YOU MUST BALANCE YOUR MACRO-NUTRIENTS (PROTEIN-CARBS-FAT) AT EACH MEAL. OUR BODIES ARE JUST LIKE HORMONAL TEETER TOTTERS AND FOOD IS WHAT EFFECTS THE UPS AND DOWNS OF THAT INTERNAL TEETER TOTTER. THE TRICK IS TO KEEP IT BALANCED. IF YOU CONSISTANTLY EAT YOUR PROTEINS, CARBS AND FATS TOGETHER, YOU WILL LIVE LIFE MORE PHYSICALLY AND EMOTIONALLY BALANCED. AS AN ADDED BENEFIT, AS A CROSSFITTER, EATING IN THIS MANNER WILL ALLOW YOU TO PERFORM AT THE HIGHEST LEVEL POSSIBLE.
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