Blog

WOD: In teams of 3
Parter 1: Run 200m/ 250m Row
Partner 2: Ground-2-OVH Barbell 40/25kg / Plate Ground to Overhead 20/15kg
Partner 3: Pullups/ Band and Box/ Jumping Pullups

Partner 2 and 3 work for and accululate as many reps as possible for as long as it takes partner 1 to run 200m, then rotate.

* Score total reps as a team for each movement over the 6 rounds

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.