Wednesday 6/25 WOD

Main – CrossFit

RTC Athletes – Active Recovery Day! No WOD or Lifting!

For all non RTC athletes…This WOD is a Crossfit.Com WOD released on June 17th, 2014. As CrossFit HQ themselves said:

“Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.”

Enjoy yourself today and the chisseled body you are building now that we are really exploring deeper tanks and lots of work capacity. Not much lifting going on, but not to worry, this is part of the plan! Enjoy! 🙂

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Coach’s Choice


:25: Ghost (AMRAP – Reps)

6 Rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

Road To Crush

Aerobic Restoration: Perform 25 to 40 minutes of one of the following at a 60-70% pace, easy and restorative:
*Swim, Row, Cycle, Outdoor Walk.

Mobility: Choose 2 Thoracic, 2 Lower Body, and 2 Upper Extremity mobility drills and spend 5-10 minutes on each.

Nutrition: Ensure you have quality foods at home for the next few days and eat plenty today! Good foods only. A day off isn’t a cheat day, its a recovery day!

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