24 January 2017

Article: Willpower and Maturity with Nutrition

Prep for Winter Challenge WOD#4

Warm-up
3 Rounds:
5-10 Kettlebell Swings (70/53/35#)
5-10 Kip Swing / T2B / K2E

Mobility
Lumbar S&F (ball / roller)
Lat S&F (ball / roller)
Shoulder S&F (ball)
Glute S&F (ball / roller)

Weightlifting
Deficit Deadlift (3-3-3-3-3)
Deadlift from elevated surface (ie. weight plates, note height ...)

Metcon
AMRAP-10:
5 Kettlebell Swing (70/53#)
15 Burpee Box Jump Over (24/20")
5 Kettlebell Swing
10 Burpee Toes-to-Bar
5 Kettlebell Swing
5 Burpee Muscle-Up

KBS: heavy (Russian if required);
Pull-Up & Dip Variations for MUs ...