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• WOD:

  AMRAP 20min

  400m Run
  Then:
  4 Ring Rows
  8 Pushups
  12 Squats
  3 Rounds
  400m Run
  Then:
  4 Box Around The Worlds
  8 Lunges
  12 Ring Rows
  3 Rounds

• WOD:

  AMRAP 20min

  400m Run
  4 Rounds Cindy
  400m Run
  2 Rounds Mary

• WOD:

  AMRAP 20min

  400m Run
  6 Rounds Cindy
  400m Run
  3 Rounds Mary

• Do Beyond Rx’d programming for the day.
  Rest 15 minutes
• “14.3 Open Workout”
  As many reps as possible in 8 minutes:
  10 Deadlifts (135/95)
  15 Box jumps (24″/20″)
  15 Deadlifts (185/135)
  15 Box jumps (24″/20″)
  20 Deadlifts (225/155)
  15 Box jumps (24″/20″)
  25 Deadlifts (275/185)
  15 Box jumps (24″/20″)
  30 Deadlifts (315/205)
  15 Box jumps (24″/20″)
  35 Deadlifts (365/225)
  15 Box jumps (24″/20″)

  NOTE: This is a repeat of an Open workout as well as the programming for the gym tomorrow. If you did this workout back in 2014, go look up your old score. This will be a great opportunity to try to best what you did 2 years ago! Remember, only 1 barbell and you must change your own weights.

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.