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Mindset:

“Today a reader, tomorrow a leader.”
–Margaret Fuller

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Nutrition:

Focusing on Real Food Not Food Products

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Movement:

A. MWOD:

Couch Stretch – 30sec/side

B. Skill:
10-12min of Wall Ball instruction and skill practice. Be sure to include:
-Breathing technique
-Good “front rack” positioning
-Cycling techniques such as leaving the arms up vs. dropping them between reps
-Work to rest ratios

C. Metcon:
For Time:
21-15-9
Alt. Dumbbell Snatch (50/35)
Burpees over the Dumbbell
Wall Balls (20/14)
*The burpees are performed laterally to the dumbbell.

 

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Post WOD Recovery:

Quad Smash
Couch Stretch – 1min/side
Reverse Hyper – 1×20