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Skill & Strength

Rope Climbs, Squat Cleans, KB Swings, Pull-ups.

RX:Legless Rope Climbs

WOD

For Time

2 x Rope Climbs

4 x Squat Cleans (90/60) & (100/70)

8 x Shoulder to OVH (KB)

16 x KB Swings (24/16) & (28/20)

32 x Pull- ups

16 x KB Swings (24/16) & (28/20)

8 x Shoulder to OVH (KB)

4 x Squat Cleans (90/60) & (100/70)

2 x Rope Climbs

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.