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3 rounds

800-m Run
400-m Run with MB (20/14 lb.)
Rest 1 min.

20 DB Shoulder-to-Overhead (50/35 lb.)
200-m Farmers Carry
Rest 1 min.

PART 1:
NOTE: The open begins next week. Continue to keep the volume low and focus on putting 100% effort into each day’s training to prepare for the upcoming 5 weeks of Open testing.

To be done 30 minutes before class

“18.0”
For time:
21-15-9
DB snatch (alternating) (50/35)
Burpees over DB

-Goal is to go fast and finish under 3:30. Be sure to adhere to the updated movement standards for each, which can be found at games.crossfit.com.

PART 2:

Do the gym programming (RX’d or competitor) for the day.

Later in the day

Rowing Intervals
Row 1:40 – rest :20 x9

– This is a pre-programmed workout on the rower. Go to “select workout” and click on v1:40/r:20. Each interval will be 1:40 of work with a :20 second rest. There is a 2 minute break after the 5th interval. Goal is to get 450m for men and 400m for women on each interval.

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.