Four sets for max reps against a 4-minute running clock, complete:
Row 500 Meters
Double-Unders x Max Reps
Rest 4 minutes between sets
A.
Three sets of:
Back Squat x 8-10 reps @ 3011
Rest 45 seconds
Russian Step-Ups x 10 reps each leg
Rest 45 seconds
Ring Row x 8-10 reps @ 2111
Rest 45 seconds
B.
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 10 minutes of:
10 Burpee Box Jump or Step-Overs
10 Alternating Single-Arm Dumbbell Snatches
A.
Four sets of:
Single-Arm Dumbbell Press x 6-8 reps
Rest 45 seconds
Kettlebell Swings x 20-25 reps
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds
B.
For time:
Row 1000 Meters
Recovery Day
A.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
– AND/OR –
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)
B.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
Three sets for max reps of:
60 seconds of Wall Ball Shots
60 seconds of Alternating Single-Arm Dumbbell Snatches
60 seconds of Alternating Cossack Squats
60 seconds of Dumbbell Push Press
60 seconds of Assault Bike (for Cals)
Rest 60 seconds