Run 200m with Plate
Run 400m with Plate (25/15lbs)
24 Deadlift (225/155lbs)
Run 400m with Plate (45/25lbs)
24 Deadlift (275/185lbs)
- Part 1:Do Beyond Rx’d programming for the day.
Rest 15 minutes
7 Rounds for time:
10 Sumo deadlift high pull (95/65)
10 Ring dips
NOTE: Goal is to get through as many rounds unbroken as you can. If you are unable to complete 10 unbroken ring dips to start, do 5 each round.
- Part 2:For time:
50 Strict Handstand push ups
NOTE: These will be harder than you think after the ring dips. 10 minute time cap.
- 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.