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Strength & Skill

1 min on // 1 min off (x 4 rounds)
– Weighted Dead Bugs
– Weighted Hollow Rocks
– Hands to Toes

WOD: For Time

300 Russian Kettlebell Swings (24/16 kg)

Every minute on the minute, perform Burpee(s)

With a running clock, start by performing as many Russian Kettlebell Swings as possible from 0:00-1:00. At the 1-minute mark, perform 1 Burpee. Continue accumulating Russian Kettlebell Swings until 2:00, then do 2 Burpees. Continue in this manner, adding 1 Burpee per minute until all 300 Russian Kettlebell Swings are completed.

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.