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Strength & Skill

4 Sumo Deadlifts + 4 Deadlifts
2 sets @ 80%
3 sets @ 85%

* max Vertical jump after each set

WOD: AMRAP 17 minutes
5 DB Renegade Rows (push up + right arm row + push up + left arm row = 1 rep)
10 Wall Ball Throw Sit Ups
15m DBL/ KB Overhead Waiter Walk (L)
15m DBL/ KB Overhead Waiter Walk (R)

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.