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Strength & Skill

*Do a set every 2 minutes.

9 Barbell Strict Press @ 70%
7 Barbell Strict Press @ 75%
5 Barbell Strict Press @ 80%
3 Barbell Strict Press @ 85%
1 Barbell Strict Press @ 90%

*7 Double Dumbbell Push Press (heavy) after each set.

Warm Up to weight, then:
*Do a set every 1 minute and 30 seconds.
5 x 3 Deadlifts @ 90%

WOD: In a 7 minute window
800m Row
400m Run
Max Double Unders in the time remaining

-rest 3 minutes-

For Time:
Total Double Unders from workout above
400m Run
800m Row

SCORE = double under reps on 1st workout and Total Time

Target Reps: 125+
Minimum reps before scaling: 50

How to Pace: CHALLENGE!
The goal is to finish at 7 minutes exactly on the 2nd workout for time. Don’t come out hot and get into a cardio hole that you can not recover from. Push your pace with some control and then hammer that 2nd set!
How it should Feel: GASSY and possibly into CARDIO! A lot of up and down, so control your heart rate and empty the tank on that final ski.

WORKOUT STRATEGY & FLOW
Row: Approach the first one as moderate to save a little in the tank, while the second ski should start like the first and then attack within the final 200m.
Run: Moderate push pace effort while focusing on relaxing your arms/shoulders. The goal should be under 2 minutes.
Double Unders: Don’t rush your cadence, stick with what’s comfortable and stay light on your feet with a steady breathing pattern.

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.