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Strength & Skill

Back Squats (7/8)
7 x 3 @ 80%

WOD. With a partner:
500-400-300-200-100m Row (each)
partner holds Kettlebell in front rack (2 x 24/16kg)

*5 burpee penalty for each partner every time the KB is dropped

**rower may not accumulate meters unless KB’s are racked

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.