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WOD: 5 sets
50m Sled Push (60/40kg)/ 20m DB/KB Walking Lunge (2×24/16)
250m Ski (OR Row)/ 220 Run/ 14/11CalAB
-rest 1 minute between sets-

TARGET SCORE
Target Time each set: sub 1 minute 45 seconds
Time Cap each set: 2 minutes 15 seconds

STIMULUS and GOALS
How to Pace: CHALLENGE! Good old-fashioned cardio sesh, where effort should be at a moderately high pace that can be repeated across all sets. Approach the first set at a “test pace” that will tell you if you need to speed up or slow down.

How it should Feel: GASSY! The legs and lungs will be burning by the end. Enjoy the rest; you will wish you had more. If you can move that sled fast enough you may even have a LACTIC ACID PARTY!

WORKOUT STRATEGY & FLOW
Sled Push: Weight is moderate, and effort should be steady at an up-tempo walking pace.If you need to break, try to get over the halfway point before doing so.

ROW/RUN/Ski: Pacing is moderate-fast to fast (85%+). Dial in on the pace early and push til you get the rest! Breathe through each pull and try to keep these under 70 seconds (80 for women).

Strength & Skill:

Strength Part A:
12 Minutes
Minute 1: 8 Power Cleans (70/50) (unbroken)
Minute 2: 12 Toes to bar (Unbroken)

Barbell Cycling
We are still working our barbell cycling as we approach the Open and entire CrossFit Games Season! The aim is to increase your capacity and efficiency in the Power Snatch, Squat Snatch, Squat Clean, and Power Clean & Jerk. You will see a mix of heavy, moderate and light loads as we rotate through our planned workouts in a progression to get you touches on many types of barbell loads and movements that could show up. We are beginning to use them in combination with gymnastics and/or monostructural movements, like today! Just know that we have intention behind it all and it is getting you ready to be fitter this year!

Target score
Weight/load is your score.

STIMULUS and GOALS
How to Pace: STEADY. We want smooth reps that you can work on barbell technique while getting in volume.

How it should Feel: Muscular Endurance and/or Grippy! All the pulling will add up.

STIMULUS and GOALS
Power Clean: We are working on building Clean capacity at unbroken moderate weight power cleans. Keep it smooth and snappy!

Toes to Bar: We are working unbroken sets and want you to work great technique and push your capacity here.

Strength Part B:
Death by Wall Walks
minute 1: 1 Wall Walk
minute 2: 2 Wall Walks
minute 3: 3 Wall Walks
….go until failure to make the “cap” number of Wall Walks

**Score is full rounds + reps completed on last round
So if you got through minute 4 with 4 wall walks and then only 3 wall walks on minute 5 your score is 4rounds +3reps

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.