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Strength & Skill

*Do a set every 1 minute 30 seconds.

5 x 3 Front Squat @ 70%

WOD: 4 Sets (1 Set Every 4 Minutes)
20 Wall Balls
60 Crossover Single Unders

How it should Feel: GASSY! Stay calm through the motions, and don’t get worked up if the rope isn’t flowing.

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.