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Strength & Skill

*Do a set every 1 minute and 30 seconds.

3 Front Squat @ 65% 1 RM Front Squat
3 Front Squat @ 70% 1 RM Front Squat
3 Front Squat @ 75% 1 RM Front Squat
3 Front Squat @ 80% 1 RM Front Squat
3 Front Squat @ 80% 1 RM Front Squat

WOD: 3 sets
30 Wall Balls (7/5kg)
20 Wall Balls (10/7kg)
10 Wall Balls (15/10kg)

– Rest 3:00 between sets –

*10/9ft for all reps

Wall Ball Option with 1 weight
3 Sets:
20 Wall Balls (10/7)
30 Air Squats
20 Wall Balls (10/7)
-rest 3 minutes between sets-

TARGET SCORE
Target Time each set: sub 2 minutes 30 seconds
Time Cap each set: 4 minutes

STIMULUS and GOALS
How to Pace: STEADY! All the wall balls today, it’s going to be a mental test, that’s for sure. Grind through these sets and see if you can stay aggressive while avoiding over-resting, no matter how bad it hurts.

How it should Feel: LACTIC ACID PARTY! You might have to go up a pant size after this workout. Legs will swell up; shake it out during the rest and be sure to stretch well afterward.

WORKOUT STRATEGY & FLOW
Wall Balls: Reps go down, but weights increase every set. Test the waters on the first time through and see if you can go unbroken. Focus on big hips and breathing through the motion while keeping transitions around 10-15 seconds. Roll the shoulders out with every throw.

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.