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WOD: 5 sets
5 Shuttle Runs 20m/ 16/12Cal AB/ 250m Row/Ski
1 Handstand Walk 10m/ 3x wall Walk
5 Shuttle Runs 20m
1 Handstand Walk 10m/ 3x wall Walk
5 Shuttle Runs 20m
-rest 3min between sets

TARGET SCORE
Target Time each set: sub 2 minutes
Time Cap each set: 3 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE!
Stimulus is steady, consistent pacing on each set with the intent to ramp up the pacing on the 5th. This workout will turn very aerobic, very quickly, so consciously focusing on breathing with each rep will serve you well.

How it should Feel: GASSY!
Stay in attack mode! You will know the areas that you can speed up as the sets go on.

WORKOUT STRATEGY & FLOW
Shuttle Run – 1 rep is 20m there: The pacing on these runs needs to be aggressive (85%+), and they should have the mindset to “just keep moving no matter the speed”.

Handstand Walk – 1 rep is down 10m: Unbroken! It’s only 10m at a time so don’t overthink it. Just get upside down and go for it.
——- Scale to: 2 Wall Walk if needed

Strength & Skill:
Chest to Bar Variation FINISHER

Complete 50 Chest To Bar for Time
*At the top of Every 2 minutes do 100m Run / Row/ Ski or 7 calCal AB

Begin with the Ski

STIMULUS and GOALS
How to Pace: STEADY. While we want to push ourselves, this is to learn about our threshold but also how to pace
How it should Feel: MUSCULAR ENDURANCE: Shoulders & pull will fatigue.

WORKOUT STRATEGY & FLOW
Ski: The goal is unbroken smooth and fast because you need to get to the rig ASAP to knock out Chest to Bar Pull Ups

Kipping Chest to Bar Butterfly or Kipping Pull Ups are acceptable for today.

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.