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PART A: WOD

Buy-in:
960m Run
2 minutes rest

30 minute EMOM (6 rounds)
EMOM: +/- 30-45sec work each round

Perform max reps on each station:

KB / DB Snatches (27.5/20kg)
Wall Balls (10/7kg)
Box Jumps/ Step Ups
100m/ Row 150m/ 9/6Cal AB
Rest 1 min

Buy-out:
After last round complete
500m Row/ 480m Run

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.