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WOD: 30 Min AMRAP
3 Rope Climb/ 15 Pullups
10/8 Calorie Bike Erg/ 220m Run/ 250m Row
5 Wall Walks
10/8 Calorie Bike Erg/ 220m Run/ 250m Row
15 Chest to Bar Pull Ups
20m Sled Push (80/60kg)/ 20m Walking Lunge 2x 24/16kg
25/20 Push Ups
20m Sled Push (80/60kg)/ 20m Walking Lunge 2x 24/16kg

TARGET SCORE
Target Rounds: 4+ Rounds
Rounds Before Scaling: 3 rounds

STIMULUS and GOALS
How to Pace: GRIND! This is a long piece that we want you to start and crank through without feeling rushed, but without stopping often! That means learning to pace with a moderate approach from the outset and hold consistent round times. Today the intent is less about “going fast” and more about “staying steady” in the GRIND mindset!

How it should Feel: CARDIO! With some MUSCULAR ENDURANCE! This should be mainly aerobic since the movements/sets are all manageable. The work will add up but should be mixed in enough for you to not have any big sticking points for long! We want solid aerobic work within these “CrossFit” movements!

WORKOUT STRATEGY & FLOW
Rope Climb: 1 rep every time so give a big jump and use the legs before the arms on the ascent.

Bike Erg: Pacing is moderate, even though it’s low calories you don’t want to blow up the legs. Focus on relaxing yours and slow down the final 2-3 calories.

Wall Walks: This is a manageable but challenging number to keep working through each round without breaking. Aim to do that and recover on the following gmachine.

Chest to Bar: 1-2 sets is all we ask for, if you can manage unbroken then go for it. Otherwise settle for 2 sets with a quick rest between.

Sled Push: It’s a heavy sled so just stay steady on these and keep grinding. The goal should be unbroken 20 yard sections.

Push Ups: Depending on how your body feels, maybe fast 5’s would be a safe bet. If these are your jam then try for unbroken without going to failure.

Strength & Skill:

Strength A:

*Do a set every 2 minutes.

10 Romanian Deadlift (7/10 RPE)
8 Romanian Deadlift (8/10 RPE)
6 Romanian Deadlift (9/10 RPE)

Strength B:
*Do a set every 2 minutes.

5 Wide Grip Bench Press @ 7.5/10 RPE
5 Wide Grip Bench Press @ 8/10 RPE
3 Wide Grip Bench Press @ 8.5/10 RPE
3 Wide Grip Bench Press @ 9/10 RPE
3 Wide Grip Bench Press @ 9.5/10 RP

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.