Quick Reminder:

  1. Coach Andrew’s Rowing clinic already has 4 spots sold out BUT you can claim one of the 3 remaining by clicking this link!.

*******

Mindset:

“Fall seven times and stand up eight.”
–Anonymous

*******

Nutrition:

Sweet potato and Pumpkin are loaded in Betacarotene that helps your body process cortisol…… like every time we WOD.

*******

Movement:

A. Mobility: 3 rounds of
10 banded air squats
5 (no band) broad jumps

Mobilize Front Rack with Kneeling prayer for 1 minute or any other way

B. Skill/Strength:

20 mins to Heavy CleanComplex
– 3 Position Full Clean 1+1+1
– Full Clean from the Power position (hips)
– Full Clean from the Hang position (above knees)
– Full Clean from the Ground

C. Metcon: Work for Time
400m run
30 sit ups
20 Front Squat (95/65) RX, (135/95) RX+
30 sit ups
400m run

*******

Recovery:

Athlete’s Choice