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WOD: 4 Sets
14/11 Calorie Air Bike/ 220Run/ @250m Erg
20 Wall Balls (10/9)
50 Double Unders
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! Effort should be moderately high across all sets. Be aggressive on transitions, don’t get caught stopping and staring, and use the first set as a tester. Then, turn it on through the final set.

How it should Feel: GASSY! Everything is designed to attack your lungs and legs, making proceeding to the next station much more difficult. Suck it up and move!

WORKOUT STRATEGY & FLOW
Run/ Erg/AB: Fast pace (85%+), not an all-out sprint (save it for the last), but a respectable effort that allows you to finish ideally in 30-40 seconds.

Wall Balls: Unbroken! That’s it, and there’s no other option. Take a deep breath and get right to work.

Double Unders: Unbroken is the ultimate goal. If you trip up, return to work; don’t use it as an excuse to rest. Make sure your rope is set up appropriately before starting.

Strength & Skill: Gymnastics

4 rounds of:
7 Wall Walk
7 (or Max) Wall Facing Handstand Push Ups [or any style] Can be Kipping Handstand Push Up Strict Box Handstand Push Up
20m Bodyweight Walking Lunge

-rest 2min-

STIMULUS and GOALS
How to Pace: STEADY: We saw this last year and want to get some practice with technique.
How it should Feel: MUSCULAR ENDURANCE: Working on getting to know our threshold without going to failure.

WORKOUT STRATEGY & FLOW
Wall Facing HSPU
Bodyweight Walking Lunge: Giving your upper body a rest, walking lunge will force you to continue moving but allow you to reset for the harder skill.

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.