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Please also Log and track your Wods on BOX CHAMP! www.boxchamp.co.za

• Conditioning:
  Four sets of:
  Box Step-Ups x 8 each leg
  (rest 30 seconds between legs)
  Rest 60 seconds
  Single-Arm Dumbbell Row x 6-8 each arm
  Rest 60 seconds

  Score weight for rows

• WOD:
  Complete as many rounds and reps as possible in 12 minutes of:
  10 Barbell Thrusters (40/25kgs)
  20 Overhead Alternating Reverse Lunges (same weight)

  Want a bigger challenge? Use dumbbells or kettlebells instead. Don’t be too ambitious with the weight, 25/15 lb DBs in each hand will likely be quite challenging.

• A:
  For max reps:
  30 Seconds of Muscle-Ups
  Rest 30 seconds
  30 Seconds of Toes to Bar
  Rest 30 seconds
  30 Seconds of Handstand Walk (for max distance)
  Rest 30 seconds
  45 Seconds of Muscle-Ups
  Rest 15 seconds
  45 Seconds of Toes to Bar
  Rest 15 seconds
  45 Seconds of Handstand Walk (for max distance)
  Rest 15 seconds
  60 Seconds of Muscle-Ups
  60 Seconds of Toes to Bar
  60 Seconds of Handstand Walk (for max distance)
• B.a:
  For time:
  Row 1000 Meters
  50 Thrusters (40/25kgs)
  30 Chest to Bar Pull-Ups
  Rest until the running clock reaches 15:00, and then…
• Jackie:
  1000m Row, 50 thrusters, 30 Pull ups – For Time
• C:
  Complete 12 minutes of:

  40-Yard Sled Push (heavy)
  (we don’t have a sled… Bring one if you do.. else we do partner banded resistance sprints. Across the quad.)
  40-Yard Farmer’s Carry (heavy)

  Intention here is constant movement for the 12 minutes. Don’t make the loads so heavy that you cannot continue to grind…but don’t make them so light that you are sprinting and so gassed that you have to break.

  Score: weight on Farmer’s Carry

• 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.