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Strength & Skill

Singles (1 rep every 90 seconds)
1 Squat Clean
*build from 60% to 75-80% 1RM Clean.

* Work for 10 minutes with good technique

WOD: 3 Rounds
1000m Row/ Run 2 x 480m/ AB
100 Double Unders

TARGET SCORE
Target Time: sub 30 minutes

STIMULUS and GOALS
How to Pace: STEADY! This is a pure endurance-based event all about effective pacing and the ability to stay moving with monostructural movements. This is a classic from the CF Games that “made even Rich Froning walk.” (But nobody mentions his dehydration, etc.)

How it should Feel: CARDIO! You need to manage your heart rate and breathing throughout to stay moving. Bring your big boy and girl mindset to get ready to hunker down and not stop moving!

WORKOUT STRATEGY & FLOW
Row: A classic longer buy in where we can definitely lose the workout, but cannot win it. Stay smooth and moderate!

Double Unders: Stay controlled with breathing. We’d still like bigger sets here, but not at the expense of a jacked-up heart rate for the run, or continuous tripping on the rope.

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.