Blog

Min. 0-4 complete:
15 Wall Balls (20/14 lb.)
15 Toes-to-bars
3 rounds

* If they succeed, move on to:
Min. 4-8 complete 3 more rounds

* If they succeed, move on to:
Min. 8-12 complete 3 more rounds

And so on until they can no longer complete 3 rounds in 4 min.

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.