WEDNESDAY. DECEMBER 31

***TECHNIQUE***CONSISTENCY***INTENSITY***

1) STRETCH:

MOBILITY WOD - CLICK HERE - SEARCH THE SITE USING MOVEMENT TERMS

2) WARM UP:

WARM UP WITH MATT CHAN - CLICK HERE - GREAT DYNAMIC WARM UP

COACH BURGENER OLY WARM-UP - CLICK HERE

**SKILL WORK**

BACK SQUAT
JUMP & TOUCH

3) W.O.D
(A) 15 MIN TO FIND 2RM BACK SQUAT

5 ROUNDS:
8 BACK SQUATS @ 75% 2RM
16 JUMP & TOUCH TO A 12" TARGET (TWO HAND TOUCH)

400M RUN
*POST TIME TO COMPLETE IN COMMENTS. USE A RACK FOR THE BACK SQUAT LOAD DURING WOD. FOR THE JUMP AND TOUCH - SET UP UNDER A BAR OR HANG SOMETHING SO THAT IT IS 12" OUT OF YOUR FULLY EXTENDED REACH, YOUR FINGER TIPS ON BOTH HANDS MUST TAP TARGET ON EACH REP. 

**RAMP WOD**

(A) 15 MIN TO FIND 3RM BACK SQUAT

5 ROUNDS:
8 BACK SQUATS @ 70% 3RM
16 JUMP AND TOUCH TO A 8" TARGET (TWO HAND TOUCH)

400M RUN
*POST TIME TO COMPLETE IN COMMENTS. USE A RACK FOR THE BACK SQUAT LOAD DURING WOD. FOR THE JUMP AND TOUCH - SET UP UNDER A BAR OR HANG SOMETHING SO THAT IT IS 8" OUT OF YOUR FULLY EXTENDED REACH, FINGER TIPS ON BOTH HANDS MUST TAP TARGET ON EACH REP. 

- 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. 

*MORE ON THE TEETER TOTTER EFFECT HERE.

*STOP EATING SHIT FOOD - THESE ARE THE FACTS - BACKED BY REAL SCIENCE

*NUTRITION - CFHQ YOUTUBE CHANNEL - ZONE EATING