Wednesday January 16th 2013

Natalie

WOD

A. “Goat” skill work
– For 15 minutes practice your “Goat”. Progressions sheets are still available, ask a coach. By now you should feel like your making some progress on these movements. If not, ask a coach for help.

B. For time
3 Rounds
15 Handstand push-up
20 Wall ball
3 Rounds
15 Pull-up
10 Squat snatch – hang (95/65)
3 Rounds
15 Box jump over (24/20)
3 rope climbs

Recovery/Mobility/Flexibility
1 Min/each – sampson stretch
1 Min/each – super squat sequence
2 Min/each – banded shoulder distraction
1 Min – T-Spine smash

Competitor WOD (team)
Active Rest Day
-The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort expended should leave you feeling energized at the end of the session, not depleted. I would also always prefer to see active recovery done as soon after rising as possible on the active recovery days. It’s an opportunity to start some blood flowing and aid your recovery  – C.J Martin, CF Invictus