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Strength & Skill

50 Ab Mat Situps
–rest 30 seconds–
Max Effort Unbroken Hollow Hold
–rest 30 seconds–
50 Ab Mat Situps

Rest

10 dragon fly’s (or toe to rig scale)
2:00 plank hold
10 dragon fly’s (or toe to rig scale)

WOD: 4 Rounds For Time
15 Handstand Push Ups
25 Hang Muscle Clean (40/30)

How it should Feel: GRIPPY and MUSCULAR ENDURANCE! Your shoulders and grip are going to be on fire and begging to stop! Don’t listen to them and push through each round.

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.