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WOD:

40 Wall Balls (10/7)
30 Pull Ups
30 Wall Balls (10/7)
20 Chest to Bar Pull Ups
20 Wall Balls (10/7)
10 Bar Muscle Ups

TARGET SCORE
Target Time: sub 8 minutes
Time Cap: 12 minutes

STIMULUS and GOALS
How to Pace: PAIN CAVE. Moderate-High intensity (building from 85% into 95%+ by the end). We want you to go into this with the intent that it’s supposed to hurt! Not the type of workout where afterwards you are high-fiving your friends and hugging it out. It’s a bloodbath today! Attack and maybe have an Uber driver on standby.

How it should Feel: PAIN!!! Everything should be shaking by the time it’s over.

WORKOUT STRATEGY & FLOW
Wall Ball: Unbroken, no other way to say it or put it, just pick up the dang ball and don’t stop until the job is done. (If you break, know we are watching and remotely screaming until it’s picked back up!)

Kipping or Butterfly Pull Ups: Hold on like your life depends on it. We are good with you going for broke on these, even if they bite you later on. Smooth, fluid kip motion will pay off big time!

Chest to Bar: Same as the pull ups, take a few seconds before starting to shake out the arms. Once you get the rhythm then push to the end.

Bar Muscle Ups: Don’t come this far only to stare at the bar and feel sorry for yourself. Explode with everything you got and see if you can do something you haven’t done before!

Strength & Skill
*Do a set every 1 minute and 30 seconds.

3 Power Snatch @ 60% 1 RM Power Snatch
3 Power Snatch @ 63% 1 RM Power Snatch
3 Power Snatch @ 65% 1 RM Power Snatch
2 Power Snatch @ 70% 1 RM Power Snatch
2 Power Snatch @ 75% 1 RM Power Snatch

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.