• Skill and Strength:
  Take 10-12 minutes to work on Pistols or Pistol Progressions
• WOD:
  Every minute, on the minute, for 15 minutes (5 sets):
  Minute 1: 10 Toes to Bar
  Minute 2:€“ 15 Kettlebell Swings (32/24 kg)
  Minute 3:€“ 20 Goblet Hold Reverse Lunges -€“ Alternating Legs

Score rounds completed

• Strength:
  Five sets of:
  Front Squat x 2 reps
  Rest as needed
  Suggested loads per set (by %): 70, 80, 85, 90, 90+
• Lifting:
  Every two minutes, for 20 minutes (10 sets):
  Clean & Jerk x 2 reps @ 80-90% of 1-RM
• 2015 CrossFit Regionals Event 7:
  For time:
  15 Muscle-Ups
  1 Squat Clean (205/135 lbs) 90kg/61kg
  1 Squat Clean (225/145 lbs) 102/65kg
  1 Squat Clean (245/155 lbs) 111/70kg
  1 Squat Clean (255/165 lbs) 115/74kg
  1 Squat Clean (265/175 lbs) 120/79kg

• Rest & Recovery:
  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.

• Rest & Recovery:
  A. 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.

  B. Nutrition Preparation
  Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

  C. 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.

• Strength:
  For max reps:
  Strict Pronated-Grip Pull-Ups
  Rest 90 seconds
  Strict Mixed-Grip Pull-Ups
  Rest 90 seconds
  Strict Supinated-Grip Pull-Ups

  If you’re using assistance, use the same level of assistance for every set.

• Jackie:
  1000m Row, 50 thrusters, 30 Pull ups – For Time

• Five rounds for time of::
  Row 25 Calories
  16 Chest-to-Bar Pull-Ups
  9 Strict Handstand Push-Ups to 4.5″/3″ Deficit
  Rest until fully recovered, and then…
• Strength and Conditioning:
  Four sets of:
  20 Walking Lunges with 32/24 kg Kettlebells
  Rest 90 seconds

• McGhee:
  Complete as many rounds in 30 minutes as you can of:
  275 pound Deadlift, 5 reps
  13 Push-ups
  9 Box jumps, 24 inch box

• Strength:
  Front Squat
  Set 1: 4 reps @ 65%
  Set 2:€“ 3 reps @ 75%
  Set 3:€ 2 reps @ 80%
  Set 4:€“ 3 reps @ 85%
  Set 5:€“ 2 reps @ 90%
  Set 6:€“ 1 rep @ 95%
  Set 7:€“ 2 reps @ as heavy as possible
  Rest 2 minutes between sets.




• WOD:
  Three rounds for time of:
  30 Wall Ball Shots
  20 Burpees
  10 Box Jump-Overs

• A:
  A.
  Every 2 minutes, for 20 minutes (10 sets):
  Jerk with a Pause x 1 rep
  (dip and pause for one full second, then jerk – then hold for 2 seconds in the receiving position before recovering your feet)
  Work with a load that allows you to maintain perfect mechanics for all ten sets.
• Tommy V:
  For time:
  21 Thrusters (55//35kg)
  12 Rope Climbs (15?)
  15 Thrusters
  9 Rope Climbs
  9 Thrusters
  6 Rope Climbs
  Should go without saying, but please be sure to clear the rope out from under your feet. An ankle injury is no€™t worth the few seconds you’€™ll cut off your time by coming down recklessly.
• C:
  Three sets of:
  Glute-Ham Raises x 8 reps @ 3011 (use Med ball for this)
  Rest as needed
  Reverse Snow Angels x 15-20 reps
  Rest as needed