The Rough Days will come. Make the most of them. You can learn a lot when you don’t feel at all like learning.
The Rough Days – Lisbeth
Mobility: Overhead Shoulders + ankles
WOD: Part 1: Shoulder Press 5×3
incrementing weight each round to reach a 3rm.
Part 2: “Annie”
50 – 40 – 30 – 20 – 10
Abmat Sit Ups
Oly-lifting: Snatch Skill transfer exercises: Snatch pushpress, OHS, pressing snatch balance, heaving snatch balance, snatch balance + OHS 3×3
Endurance:Run: 3 x (200m, 400m, 600m)
Work:Rest ratio of 1:1. Rest the exact time it takes to complete each distance in a set. For example, run 200m in 35 seconds, rest 35 seconds, run 400m in 75 seconds, rest 75 seconds, etc.