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WOD:

12 Wall Walk
24 x KB Swings (32/20kg)
10 Wall Walk
20 x KB Swings (32/20kg)
8 Wall Walk
16 x KB Swings (32/20kg)
6 Wall Walk
12 x KB Swings (32/20kg)
4 Wall Walk
8 x KB Swings (32/20kg)
2 Wall Walk
4 x KB Swings (32/20kg)

TARGET SCORE
Target Time: sub 15 minutes
Time Cap: 20 minutes

STIMULUS and GOALS
How to Pace: GRIND! Smooth and steady throughout. This workout has built-in rest from transitioning to the next movement and adding weight to the bar. Control your heart rate early on and keep the pace at a moderate level to save some energy for those last 2 weights.

How it should Feel: MUSCULAR ENDURANCE! Increased weight as fatigue builds is an amazing challenge to overcome. How well can you move while under heavy duress? Be smart and listen to your body so you are not stuck staring at the bar for an extended period.

WORKOUT STRATEGY & FLOW
KB SWINGS: Work hard across all sets. At least the reps decrease as the workout progresses
Wall Walks: Smooth, don’t go crazy on these, but try not to over-rest at the bottom. Find a grind balance in tempo and calculated breaks to keep the shoulders somewhat calm.

Strength/Metcon:

7 minute AMRAP
12x Double DB Thruster (2×25/17kg)
or Barbell @ 50/35kg
100m Run

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.