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Strength & Skill

3 Heavy Rounds
10 Incline DB Bench (R+L+Both = 1 rep)
15 Standing Single Alternating DB Hammer Curl
10 x Front Squats (empty bar)

WOD: For time
30 Front Squats (60/42)
10 Wall Walks
24 Front Squats
8 Wall Walks
18 Front Squats
6 Wall Walks
12 Front Squats
4 Wall Walks
6 Front Squats
2 Wall Walks

WOD Stimulus: MUSCULAR ENDRUANCE.

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.