Strength & Skill

*Do a set every 1 minute and 30 seconds.

2 Hang Pause Snatch
@ 60%, 65%, 70%, 65%, 70% , 75%

*From above the knee.
**Pause is in the receive for 2 seconds.

WOD: 2 intervals for total time
21 Box Jump Overs (24/20)
15 Calorie Row
9 Burpee Box Get Overs (48/36)
21 Box Jump Overs (24/20)
15 Calorie Row
9 Burpee Box Get Overs (48/36)

-Rest until 6-minute mark-

9 Burpee Box Get Overs (48/36)
15 Calorie Row
21 Box Jump Overs (24/20)
9 Burpee Box Get Overs (48/36)
15 Calorie Row
21 Box Jump Overs (24/20)

TARGET SCORE
Target Time each set: sub 5 minutes
Time Cap each set: 6 minutes

STIMULUS and GOALS
How to Pace: PAIN CAVE! There is no way else to put it. You watched it live and saw the effort from the top athletes, and we want the same approach. Stay attacking; don’t let off the gas pedal, but don’t floor it to the ground. Think 85%+ effort on the first part and save just a little in the tank for a chance to replicate or possibly get faster.
How it should Feel: PAIN! On the floor crawling like your legs got sawed off. Play whatever music or motivational speech you must hear to keep you going.

WORKOUT STRATEGY & FLOW
Box Jump Overs: The goal should be to stay as close to non-stop as possible without blowing up your legs. Practice a rhythm before starting to test what option fits you best. Remember, like the games, we have to step down off the box, no jumping. Breathe through the motions, and focus on getting your heart rate back down during the rest.
Row: Transitions on and off will play a huge factor, so ensure everything is set up correctly. Pacing should be moderately fast (85%) to finish under 45 seconds. Slow down the final 2 calories for a smooth exit.
Burpee Box Get Overs: This is the part of the workout where you must stay aggressive. Be smooth and steady getting up and over while trying not to spend too much time at the bottom of the burpee.

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.

Strength & Skill

*Do a set every 1 minute and 30 seconds.

5 Deadlift @ 60%
4 Deadlift @ 70%
3 Deadlift @ 80%
2 Deadlift @ 90%
1 Deadlift @ 100%
8 Deadlift @ 70%
8 Deadlift @ 80%

WOD: 2 sets
9-6-3
Hang Squat Clean (70/48)
Strict Chest to Bar Pull Ups
rest 1:1 between sets

TARGET SCORE
Target Time each set: 3-4 minutes
Time Cap each set: 5 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! Quick reps, moveable weight, and strict gymnastics for multiple sets will be a great way to start off Monday. Aim to be efficient and consistent on both bars while using the time between movements to rest. The pull/pull combo will add up quickly, so monitor your arms early on to stay on pace.
How it should Feel: MUSCULAR ENDURANCE! There is no reason to stop other than arm fatigue. Be smart and have purposeful breaks to survive.

WORKOUT STRATEGY & FLOW
Hang Squat Clean: Weight should be moderately light (under 60% of 1RM Clean), and most to all sets can be completed unbroken. Strong and aggressive hip drive, quick drop under, and catching the bar on the shoulders while relaxing your grip will help with longevity.
Strict Chest to Bar: Unbroken would be the goal for regular strict, but given the added distance, it would be a great idea to break it into 2-3 sets. Burnout is much higher here; be smart and try not to over-rest.

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.

Strength & Skill

*Do a set every 2 minutes.

4 x 20 Barbell Front Rack Step Up

Scale:
Double Kettlebell Front Rack Step ups
Double Kettlebell Farmers Carry Step ups

WOD: For time
150 Double Unders
50 GHD Sit Ups
45m Handstand walk
50 GHD Sit Ups
150 Double Unders

Target Time: sub 10 minutes
Time Cap: 14 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! Here’s a fun, but aggressive chipper that has nowhere to hide. All movements have the potential for a non-stop effort. Moderate and steady intensity while trying to replicate sets on each station.
How it should Feel: GASSY! This workout is won and lost by who breaks most. Stay calm but stay aggressive, you can push harder than you think.

WORKOUT STRATEGY & FLOW
Double Unders: I want unbroken, I don’t care how you do it or what song needs to be played to accomplish this! (if you must break, then go for as big of sets as you can before breaking)
Lay the rope down neatly between sets to avoid the tangled web.
GHD Sit Ups: Non-stop but at a manageable and breathable pace. Remember, you are going upside down after the first set, so don’t whip your head like a crazy person.
Handstand Walk: If you can, then go unbroken, and if not, then definitely take the quick breaks every 25-50ft. Don’t over-rest, it will be over sooner than you think.

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.

Strength & Skill

*Do a set every 1 minute and 30 seconds.

5 sets of 3 reps
Tempo Back Squat @ 55%
*Tempo is 3 seconds down, 3 second pause in the bottom.

WOD: Partner Workout
3 Rounds
Partner 1: 5 Burpee Box Jump Overs (30/24)
Partner 2: 10 Power Cleans (52/35)
– rest until 6 minutes –

3 Rounds
Partner 1: 10/8 Calorie Bike
Partner 2: 20 Wall Balls

*Both complete each station for 3 rounds for each part of the workout. Only switch when both partners are done with movements

Target Time workout 1: sub 4 minutes
Target Time workout 2: 6-7 minutes
Time Cap Workout 1: sub 5 minutes
Time Cap Workout 2: 8 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! Anytime you partner up with someone, it should light a fire deep within. Pacing on both ends should be smart and timed out so that both can finish around the same time for seamless transitions. Don’t be the one to crush your stations, only to bury your partner where they can not recover.
How it should Feel:
LACTIC ACID PARTY! Part one is a primer, and part 2 is all heart and determination. Let’s see who throws in the towel first.

WORKOUT STRATEGY & FLOW
Burpee Box Jump Over: Smooth and steady through these while aiming to finish in 20-25 seconds.
Power Cleans : Weight should be light (-50%) where all reps can be completed unbroken. Use your hips and don’t over-pace these so the transitions to burpees can be seamless.
Bike: Let’s get a moderately fast pace that lasts under 35 seconds. When you get on the bike, ramp it up for 2-3 seconds and then settle into your pace. Reset the bike every time, don’t be that person who takes the rollover calorie.
Wall Balls: Unbroken has to be the goal, even though this will be the hardest part of the workout. Be steady and breathe at the top of each rep with a slight pause to keep your breathing under control.

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.

Strength & Skill

*Do a set every 2 minutes.

1 Pause Squat Clean from the Hang + 1 Pause Push Jerk + 1 Squat Clean From the Hang + 1 Push Jerk @ 55%
1 Pause Squat Clean from the Hang + 1 Pause Push Jerk + 1 Squat Clean From the Hang + 1 Push Jerk @ 55%
1 Pause Squat Clean from the Hang + 1 Pause Push Jerk + 1 Squat Clean From the Hang + 1 Push Jerk @ 60%
1 Pause Squat Clean from the Hang + 1 Pause Push Jerk + 1 Squat Clean From the Hang + 1 Push Jerk @ 60%
1 Pause Squat Clean from the Hang + 1 Pause Push Jerk + 1 Squat Clean From the Hang + 1 Push Jerk @ 65%

*Squat Clean: Pause in squat for 2 seconds.
**Push Jerk: Pause in receive for 2 seconds.

WOD: For time
30 Calorie Row
15 Sandbag Squats (70kg) (OR 30 at (35kg) 45 squats @ MB15/10kg
20 Calorie Row
10 Sandbag Squats (70kg) (OR 20 at (35kg)/ x 30 @ 15/10kgMB

*sub for sandbag: heavy Power bag/ MB or DB on shoulder

Target Time: sub 6 minutes
Time Cap: 8 minutes

STIMULUS and GOALS
How to Pace: PAIN CAVE! You witnessed this live at the games and saw how badly athletes hurt. That’s what we want, Don’t be afraid to come out swinging, your mind will break before your body does, so gut through and don’t give up.
How it should Feel: LACTIC ACID PARTY! Get comfortable being uncomfortable here because that bag isn’t going to sit the way you want every time. Your legs will be stiff as a board walking across that finish line.

WORKOUT STRATEGY & FLOW
Row: Push harder than you think here! Moderately fast pacing (80-85%) while winding down the final 2-3 calories for smooth transitions. Roll out your arms going up and breathe through the motion. That last row must still be pushed, use the time between stations to get your breath.
Sandbag Squats on Shoulder: These are held on the upper back or shoulder. We recommend upper middle back to mimic the back squat and save you from wrecking the side with all the bag weight on it. The Weight is heavy and awkward, ensure before starting that you practice getting the bag set and somewhat comfortable. The goal is 1-2 sets, don’t be afraid to break to avoid failure or missed reps. Keep each squat smooth and steady to keep your heart rate and legs from completely blowing up.
——-If you don’t have access to a Sandbag: we want you to sub either a Heavy Dumbbell on the Shoulder or barbell back squat (205/135) for today. The heavy dumbbell is going to provide the most similar feel for the sandbag squat on the shoulder (aka an awkward/odd object that you have to figure out how to get the shoulder and keep it up there)

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.

Strength & Skill

*Do a set every 1 minute and 30 seconds.

3 Hang Pause Power Snatch @ 55%
3 Hang Pause Power Snatch @ 60%
3 Hang Pause Power Snatch @ 55%
3 Hang Pause Power Snatch @ 60%
3 Hang Pause Power Snatch @ 65%

*Pause in receive for 2 seconds.

WOD: 3 Sets (1 Set every 10 minutes)
500m Run
1000m Bike
500m Row
*Perform at 80, 85 then 90% pacing per round

Target Time each set: 6-7 minutes
Time Cap each set: 8 minutes

STIMULUS and GOALS
How to Pace: STEADY! Moderate-distance running for multiple sets with a leg pump sandwiched in the middle will break down your lower body faster than you think. Take that first round a little cautiously and see where your legs are. Try to hold similar paces across and be smart about keeping your legs loose during the rest.
How it should Feel: CARDIO! And MUSCLE ENDURANCE! Posterior chain wrecker, Once you finish that final set your lungs will feel like they are inside your legs. Be sure to hop on the bike after rollout real good.

WORKOUT STRATEGY & FLOW
Run: Pacing on the first run should be moderate/fast (80%) while settling into a steady breathing pattern. Don’t come out hot and get to the bike completely trashed. The second run tries to get the legs loose within the first 100m, then replicating the first 1000m pace or slightly faster. Wear a watch, and check your pacing every 100 to ensure you hold on.
Bike: We want the pacing to be at a moderate push effort to slow down the final 100m. Relax your upper-body and focus on controlling your breathing. Monitor your leg fatigue and adjust accordingly or it won’t be good going into that second run.
Row: Aim to hold the intended intensity of each set here. There is no need to fall off if you are pacing correctly, and we ask you don’t “Full send” at the last set either. But work your upper threshold of 90% throughout for the final set.

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.

Strength & Skill

*Do a set every 1 minute and 30 seconds.

3 Clean Deadlift @ 80%
2 Clean Deadlift @ 90%
1 Clean Deadlift @ 100%
10 Clean Deadlift @ 65%
10 Clean Deadlift @ 70%

*No hook or mixed grip.

WOD: NATE
AMRAP 20 Minutes
2 Ring Muscle Ups /3x Bar MU /4x Chest 2 Bar
4 Handstand Pushups
8 Kettlebell Swings (32/24)

Target Rounds: 15+
Minimum Rounds before scaling: 10

STIMULUS and GOALS
How to Pace: STEADY into GRIND! Nate is a great workout to learn how to pace and work on consistent round times for a longer time frame. Small sets and quick rounds sound like fun, but let me assure you that after a few rounds, you will look at the clock and see there are 18 minutes left, and then reality hits. Aim for consistency and establish a pace early on that can be replicated across. The final push should be the final 5 minutes. On the minute would be a great goal to try and hold.
How it should Feel: MUSCULAR ENDURANCE and/or CARDIO! What’s bad about this workout is that there is no reason to stop. It’s all about controlling your heart rate and staying moving. Don’t over-rush to each station, use a 5-10-second transition.This is a fun push, pull, push, pull combo each round. We need you to focus on using your Hips for each movement! And then push into the intensity as much as you can without blowing up!

WORKOUT STRATEGY & FLOW
Ring Muscle Ups: Aim to make these smooth! We want to focus on staying tight in the back swing and a well timed kip into the dip
Handstand Push Ups: We don’t hit these very often, but this is a great workout to get some volume in with them. Find a great tripod position and aim to have your hips loaded into your kip as soon as you hit the bottom!
Kettlebell Swings: This is the worst part of the workout. Work to have these unbroken as much as possible. Keep these reps smooth and steady while breathing at the top with a slight pause. Keep a tight core and don’t be afraid to let your chest drop each round to load your hips and posterior chain for maximal power each swing (saves the arms!).

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.

Strength & Skill

*Do a set every 3 minutes.

20 Back Rack Barbell Step Up @ 55%
20 Back Rack Barbell Step Up @ 60%
20 Back Rack Barbell Step Up @ 65%
20 Back Rack Barbell Step Up @ 70%

WOD: 5 Rounds
5 Muscle Ups (OR 6 Bar Muscle Ups)
20m Sandbag Carry (70/35)
3 Sandbag over Box (70/35 (48′)

Target Time: sub 10 minutes
Time Cap: 14 minutes

STIMULUS and GOALS
How to Pace: STEADY! Grip and upper body endurance will be tested on all stations. Try and stay consistent across all rounds with sets and times.
How it should Feel: MUSCLE ENDURANCE! How hard are you willing to push before the train hits? Play it cool the first two rounds, and then you should know where your upper body is.

WORKOUT STRATEGY & FLOW
Ring Muscle Ups: Unbroken should be the goal, so play the rounds accordingly to maintain this across. Be explosive with your hips on every rep.
Sandbag Carry: Get a solid grip and keep your feet moving. The bag can be carried in the front rack or on the shoulder. The shoulder would be the smart way to help save the grip. Mark off 30ft sections to carry down, if needed, to back to keep the stations close.
Sandbag Over Box: Launch that bag over with your hips, and climb over as efficiently and smoothly as possible. Stay aggressive here, and be careful not to land on the bag.

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.

Strength & Skill

*Do a set every 1 minute and 30 seconds.

5 In the Hole Front Squat OR Pause Front Squat @ 60%
5 In the Hole Front Squat OR Pause Front Squat @ 60%
5 In the Hole Front Squat OR Pause Front Squat @ 65%
5 In the Hole Front Squat OR Pause Front Squat @ 65%

WOD: For time
18-15-12
AB calories
Thrusters
Round 1: 18 @ (43/30)
Round 2: 15 @ (52/38)
Round 3: 12 @ (62/43)

-Then-

20m Single Arm Overhead Walking Lunge (30/22)

Target Time: sub 8 minutes
Time Cap: 12 minutes

STIMULUS and GOALS
How to Pace: PAIN CAVE! This is the final event of the 2023 CrossFit Games, so you have to push. We want you in constant attack mode. Fight through the pain and stay aggressive through each station. Have 3 bars set up for this workout so you don’t try and over-rest by changing your weights out.
How it should Feel: LACTIC ACID PARTY into PAIN!!! Have you ever had your legs gnawed on by a T-Rex? I sure haven’t, but I can only imagine that’s how they will feel after.

WORKOUT STRATEGY & FLOW
Bike: Pacing should be moderately-fast (75-80%). This will get harder to keep as the sets go on but just know that the calories decrease, so the time frame should stay relatively close.
Thrusters: Weight goes up each round, but regardless we should aim to break into two sets even if it feels good to avoid blowing up the legs and causing us to take excessive rest. Breathe at the top of each rep and try not to stare at the bar. Be sure on the final bar to break one rep shy of 12 to rest before completing the final rep and going into the lunge.
Overhead Walking Lunge: Unbroken would be an awesome accomplishment. It’s hard to say where you will be physically and mentally, so don’t be afraid to break to avoid wobbly or unsteady reps.
—-Complete 22 lunges in place if you don’t have space to complete walking lunges

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.

Strength & Skill

*Do a set every 1 minute and 30 seconds.

1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 60%
1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 60%
1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 65%
1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 65%
1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 70%

*Pause in receive for 2 seconds on both pause movements.

WOD: For time
10 Sandbag Cleans (70/35) (OR 10 Power Cleans (93/60))
20 Chest to Bar Pull Ups
40 Toes to Bar
80 Wall Balls
40 Toes to Bar
20 Chest to Bar Pull Ups
10 Sandbag Cleans (70/35) (OR 10 Power Cleans (93/60))

Target Time: sub 15 minutes
Time Cap: 20 minutes

STIMULUS and GOALS
How to Pace: GRIND! You have to accept that you are in it for the long haul. This workout is designed to blow up your grip. Make smart and calculated efforts through the gymnastics to avoid over-resting. Planned, smaller reps with quick rest seemed to work better than going big for athletes in the games.
How it should Feel: PAIN! Get the ice bath ready for your arms. We have all the pulling with a little tease of wall balls sandwiched in the middle.

WORKOUT STRATEGY & FLOW
Sandbag Cleans: Heavier bag here, so just be steady and don’t over-rush only to put yourself in a cardio deficit right off the back. Try and complete one rep every 10 seconds.
Chest to Bar: Fast 5’s should be the bare minimum. Use a strategy that keeps you efficient and without causing over reaching.
Toes to Bar: After the chest to bar, these will be a lot harder. Approach with the same strategy and avoid blowing up. The second time through will be the most challenging, so be ready for smaller, quicker sets.
Wall Balls: You will want to break these up into fast 10-15 reps. No tricks here, just old fashion, regular wall balls. Breathe through the motion and roll the arms out.

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.