Fitness
30 minute clock
(working at a lower intensity)
400 m jog or 500 m row or 400 m ski
1/2 TGU x 3-6 each side
One arm Russian swing x 8-12 each arm
Shin box x 6 reps
400 m jog or 500 m row or 400 m ski
Lateral lunges x 8-12 reps
Candle sticks x 3-6
Plank x 30-45 seconds
No score on this WOD, the goal is to move well at a lower intensity (talking pace)
Performance and Sport
Rest Day
10-15 minutes of light movement, walking, swimming, biking etc…
15-20 minute mobility or Yoga
5-10 minutes of mental prep or meditation
