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21-15-9
Weighted Step-ups (45/25 lb.)
KB Snatches / Swings (24/16 kg)
500-m Row between each round

NOTE: If you choose to re-do OPEN 18.1, do NOT do the gym programming (RX’d or competitor) for the day, or the extra training.

Or, if you choose not to re-do the Open workout:

To be done 30 minutes before class

Back Squat (to a box)
8-8-8-8-8

– Set up a box (or stack of plates) about 3” below parallel. (For most this will be about 10-12” high) Sit back to the box on each rep, stopping for a half-second once seated, then stand back up as aggressively as possible. Build to a heavy set of 8 and repeat for 5 total sets at the same weight.

For Quality: (in as few sets as possible)
Accumulate 3 minutes at the top of a hip extension hold
Accumulate 90 seconds in a L-sit on parallettes

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

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.