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Strength & Skill

*Do a set every 1 minute and 30 seconds.

5 Seated Double Dumbbell Z Press @ 65%
5 Seated Double Dumbbell Z Press @ 70%
5 Seated Double Dumbbell Z Press @ 75%
5 Seated Double Dumbbell Z Press @ 80%
5 Seated Double Dumbbell Z Press @ 85%
*5 Barbell Push Press after each set.

*Do a set every minute.
*Warm up to Weight
2 Deadlift @ 75%
2 Deadlift @ 80%
2 Deadlift @ 85%
2 Deadlift @ 85%
2 Deadlift @ 90%
2 Deadlift @ 90%
2 Deadlift @ 90%
2 Deadlift @ 90%

WOD: 

90m Sandbag Bear Hug Carry (70/45kg)

-into-

5 Rounds
10 Chest To Bar Pull-Ups
10 Box Jumps Overs (24/20)

-into-

100m Sandbag Bear Hug Carry (70/45kg)

*Sub Farmers Carry (2×32/24) for Rx’d

Target Time: sub 9 minutes
Time Cap: 15 minutes

How to Pace: CHALLENGE! This one does not have many places to slow you down substantially so we can push the intensity! Try for bigger unbroken sets and somewhat quicker transitions compared to what you would usually do.
How it should Feel: GASSY! The rep count and distance is low enough that you can push into a lung burner! Try to hold a faster pace each round and stay mentally tough on the bag!

WORKOUT STRATEGY & FLOW
Sandbag Bear Hug Carry: Get it in an effective bear hug carry position and don’t stop til you get the distance! Only break to avoid absolute failure!
Chest to bar pull ups: Find a rhythm, keep a great kip and try to go unbroken as long as possible!
Box Jump Overs: We recommend a hop on, then stop off the other side. This will still be fast but use less energy and keep heart rate under control. Use your arms for the swing on the jump and face the same direction each side to avoid turning circles.

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.