Wednesday- March 21st

Weekly Warm-Up: 10 min. AMRAP

+ Today's Warm-up Movements:

*3 Stretches from the Front Rack MobilityWOD Poster

A1. Power Cleans 3x3 to a 3RM

A2. Front Squat

3x3 to a 3RM

B.3 Rounds:

21 Calorie Row

15 Pull-ups

9 Burpees

Fitness is an increased work capacity across broad time and modal domains. Programs that are biased towards one end of the spectrum (ex. strength or endurance) will suffer outside of their one-sided time domains and loads. For example, a program biased towards performing your best on the football field will prepare you very well for heavier loads within a 5-8 minute time domain, but getting pulled outside of those parameters will most likely reveal an imbalance in fitness. While there is nothing wrong with that training, it is very different from GPP or General Physical Preparedness, which trains all aspects of fitness without leaning on one more than the others. The occasional heavy day, like today, creates and tests balance in fitness. With GPP, we don’t just want a 3-minute mile or an 800lb back squat. We want to be somewhere in the middle, the best of both worlds.

C. Group Mobility/Stretching/Socializing Lats/Quads/Shoulders