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Mindset:

“A mind is like a parachute. It doesn’t work if it isn’t open.”

–Frank Zappa

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Nutrition:

Focusing on Real Food Not Food Products

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Movement:

A. MWOD:

Squat Therapy – https://www.youtube.com/watch?v=uC2EFOAL6I4

 

B. Weightlifting:
15min to find a Heavy Double Thruster, from the rack

*No jerks allowed.
*Does NOT have to be cycled (may rest overhead or in front rack position).

 

C. Metcon:

For Time:
Run 400m
30 Toes-to-Bar
15 Thrusters (95/65)
Run 400m
24 T2B
12 Thrusters
Run 400m
18 T2B
9 Thrusters

*T2B scale = Knee-Ups (same amount)
*15min Time Cap

 

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Post WOD Recovery:

Banded Front Rack Stretch – 1min/side
Quad Smash