***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:
2) WARM UP:
**SKILL WORK**
HANG PWR CLEAN - WARM UP TO WOD LOAD
FRONT RACK LUNGES - WARM UP TO WOD LOAD
FRONT RACK LUNGES - WARM UP TO WOD LOAD
3) W.O.D
(A) 3 EFFORTS EACH FOR TIME:
7 WALL CLIMB
7 HANG PWR CLEAN #135
14 BURPEES
14 FRONT RACK LUNGES #135
REST 3MIN.
(B) 4 X 12 WEIGHTED BACK EXTENSION #30 *SLOW AND CONTROLLED.
*LOG TIMES FOR EACH EFFORT OF (A) AND COMPLETE (B) FOR QUALITY.
(A) 3 EFFORTS EACH FOR TIME:
7 WALL CLIMB
7 HANG PWR CLEAN #135
14 BURPEES
14 FRONT RACK LUNGES #135
REST 3MIN.
(B) 4 X 12 WEIGHTED BACK EXTENSION #30 *SLOW AND CONTROLLED.
*LOG TIMES FOR EACH EFFORT OF (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.
~18 min total time at #115.
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