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03 Oct WOD – Tuesday 3 October 2023

CROSSFITREST AND RECOVERY

Strength & Skill

*Do a set every 2 minutes.

1 Hang Snatch Pull + 2 Hang Pause Power Snatch
@ 55%, 60%, 65%, 70% (x2)

*Pause is in the receive for 2 seconds.

 

WOD: AMRAP 20 Minutes
20/16 Calorie Assault Bike
20/16 Calorie Row
200m Run

 

*Every 10m = 1 rep.
if a station isnt free, just move straight onto the next available

 

TARGET SCORE
Target Rounds: 6+
Minimum Rounds before scaling 4
Every 10m on the run counts as 1 rep

STIMULUS and GOALS
How to Pace: STEADY! It’s 20 minutes of straight cardio at a moderate and consistent pace into a moderate-fast push pace effort.
How it should Feel: CARDIO and GASSY! Just look at the workout! Makes me tired just thinking about it. You get to burn all the calories today!

WORKOUT STRATEGY & FLOW
Assault/Echo Bike: You should be at a moderate pace (70%) to finish each set round in 60-75 seconds. Slow down the final 2-3 calories for a smooth transition.
Row: Same as the bike, moderate effort. Breathe through the motion and focus on consistent strokes.
Run: The 200m should be at a recovery-type pace to reload for the machines. Try to stay under 60 seconds (30 seconds 100m).
Towards the final 90 seconds, empty whatever is left in the tank. If you are a fantastic runner, then you can push the run throughout!

 

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.

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02 Oct WOD – Monday 2 October 2023

CROSSFITREST AND RECOVERY

Strength & Skill

*Do a set every 1 minute and 30 seconds.

5 Clean Deadlift @ 6/10 RPE
4 Clean Deadlift @ 6/10 RPE
3 Clean Deadlift @ 7/10 RPE
2 Clean Deadlift @ 7/10 RPE
1 Clean Deadlift @ 8/10 RPE

 

WOD: 4 sets
2 Rounds
15m Dumbbell Walking Lunge (15/10)
7m Handstand Walk

 

-rest 1:1 between sets-

 

Set 1: Single Arm Overhead Lunge (right)
Set 2: Single Arm Overhead Lunge – (left)
Set 3: Farmers Carry Lunge (right)
Set 4: Farmers Carry Lunge (left)

 

TARGET SCORE
Target time each set: sub 2 minutes
Time cap each set: 3 minutes

 

STIMULUS and GOALS
How to Pace: CHALLENGE!
Here’s a fun 2-rounder, multiple set that changes the style of lunge every new set. Stay consistent but also aggressive with pacing, and see if you can keep a consistent time regardless of the hold style.
How it should Feel: GASSY!
Everything is doable for a non-stop approach, so stay chugging along and fight to the end of each set.

 

WORKOUT STRATEGY & FLOW
Lunge: Regardless of the hold style, the weight is light, and all lengths should be completed unbroken. Keep standard and stay smooth and steady on every step.
Single Dumbbell Overhead Walking Lunges / Single Dumbbell Farmers Carry Walking Lunge
If you don’t have space to complete 50ft, you will do 16 lunges in place for every 50ft.
Handstand Walk: Short distance here, so try and get right to work after the walk. We would love to see this portion completed unbroken each set.

 

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.

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29 Sep WOD – Friday 29 September 2023

CROSSFITREST AND RECOVERY

Strength & Skill

*Do a set every 2 minutes.

4 x 18 Front Rack Barbell Walking Lunge Steps
@ 60%, 65%, 70%, 75%
Or DBL DB’s by side walking lunges

 

WOD: For time
15 Thrusters (62/43)
-rest until 2:00-
23m Handstand walk
-rest until 4:00-
15 Overhead Squats (62/43)
-rest until 6:00-
23m Handstand walk
-rest until 8:00-
15 Thrusters (62/43)

 

TARGET SCORE
Target Time each set: sub 1 minutes
Time Cap each set: 90 seconds

 

STIMULUS and GOALS
How to Pace: CHALLENGE! And PAIN CAVE! Mental and physical failure is possible in this workout. Can you push past that breaking point to Hold consistent, non-stop sets. Go into this with the mindset that you are going to get the work done as quickly as possible with little to no breaks.
How it should Feel: PAIN! By the end of each set you should feel a burning sensation in your body like no other.

 

WORKOUT STRATEGY & FLOW
Thrusters: Weight is moderate (Under 70%of 1RM Thruster) with the intent to hit the first set unbroken. The second set will be the real challenge, and you should know around 8 reps in if you can go for broke. Breathe through the motion and explode out of the hole with your hips.
Handstand Walk: You either go for it or you don’t. If this is your strength, then go for broke. If you see the struggle bus rolling into town, then it’s time to kick down every 25ft for a quick rest.
Overhead Squats – taken from the floor: The midpoint of workout where position is king. Weight is the same as the thruster, and we would love to see it done unbroken, but the shoulders might be too fried for that. Regardless, try to settle into a consistently smooth pace and see if you can get to 8+ without stopping.

 

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.

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28 Sep WOD – Thursday 28 September 2023

CROSSFITREST AND RECOVERY

Strength & Skill

*Do a set every 2 minutes.

5 x 4 In the Hole Front Squat
60% (x2), 65% (x2), 70%

 

WOD: For time
10-9-8-7-6-5-4-3-2-1
Burpee Dumbbell Deadlift (2x30s/22.5s)
*12/10 Calorie Assault after each set
Or 100m run

 

TARGET SCORE
Target Time: 10-12 minutes
Time Cap: 15 Minutes

 

STIMULUS and GOALS
This is a high intensity workout that is going to be a grind.
The second workout is a simple sprint. Go hard and hold on.

 

WORKOUT STRATEGY & FLOW
Burpee Dumbbell Deadlifts: consistency is key here! The reps will add up fast. Find a rhythm and stick with it.
Bike: aim for a moderate/fast consistent intensity across here. Your heart rate is going to be high on both movements so be prepared for that. Ideally, you will be able to hold the same pace across on the bike each set.
Run: On the run, keep the pace fast, 80% should take you 25sec each run

 

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.

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27 Sep WOD – Wednesday 27 September 2023

CROSSFITREST AND RECOVERY

Strength & Skill

*Do a set every 1 minute and 30 seconds.

2 Hang Pause Snatch
@ 60%, 65%, 70%, 65%, 70% , 75%

*From above the knee.
**Pause is in the receive for 2 seconds.

 

WOD: 2 intervals for total time
21 Box Jump Overs (24/20)
15 Calorie Row
9 Burpee Box Get Overs (48/36)
21 Box Jump Overs (24/20)
15 Calorie Row
9 Burpee Box Get Overs (48/36)

 

-Rest until 6-minute mark-

 

9 Burpee Box Get Overs (48/36)
15 Calorie Row
21 Box Jump Overs (24/20)
9 Burpee Box Get Overs (48/36)
15 Calorie Row
21 Box Jump Overs (24/20)

 

TARGET SCORE
Target Time each set: sub 5 minutes
Time Cap each set: 6 minutes

STIMULUS and GOALS
How to Pace: PAIN CAVE! There is no way else to put it. You watched it live and saw the effort from the top athletes, and we want the same approach. Stay attacking; don’t let off the gas pedal, but don’t floor it to the ground. Think 85%+ effort on the first part and save just a little in the tank for a chance to replicate or possibly get faster.
How it should Feel: PAIN! On the floor crawling like your legs got sawed off. Play whatever music or motivational speech you must hear to keep you going.

 

WORKOUT STRATEGY & FLOW
Box Jump Overs: The goal should be to stay as close to non-stop as possible without blowing up your legs. Practice a rhythm before starting to test what option fits you best. Remember, like the games, we have to step down off the box, no jumping. Breathe through the motions, and focus on getting your heart rate back down during the rest.
Row: Transitions on and off will play a huge factor, so ensure everything is set up correctly. Pacing should be moderately fast (85%) to finish under 45 seconds. Slow down the final 2 calories for a smooth exit.
Burpee Box Get Overs: This is the part of the workout where you must stay aggressive. Be smooth and steady getting up and over while trying not to spend too much time at the bottom of the burpee.

 

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.

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26 Sep WOD – Tuesday 26 September 2023

CROSSFITREST AND RECOVERY

Strength & Skill

*Do a set every 1 minute and 30 seconds.

5 Deadlift @ 60%
4 Deadlift @ 70%
3 Deadlift @ 80%
2 Deadlift @ 90%
1 Deadlift @ 100%
8 Deadlift @ 70%
8 Deadlift @ 80%

 

WOD: 2 sets
9-6-3
Hang Squat Clean (70/48)
Strict Chest to Bar Pull Ups
rest 1:1 between sets

 

TARGET SCORE
Target Time each set: 3-4 minutes
Time Cap each set: 5 minutes

 

STIMULUS and GOALS
How to Pace: CHALLENGE! Quick reps, moveable weight, and strict gymnastics for multiple sets will be a great way to start off Monday. Aim to be efficient and consistent on both bars while using the time between movements to rest. The pull/pull combo will add up quickly, so monitor your arms early on to stay on pace.
How it should Feel: MUSCULAR ENDURANCE! There is no reason to stop other than arm fatigue. Be smart and have purposeful breaks to survive.

 

WORKOUT STRATEGY & FLOW
Hang Squat Clean: Weight should be moderately light (under 60% of 1RM Clean), and most to all sets can be completed unbroken. Strong and aggressive hip drive, quick drop under, and catching the bar on the shoulders while relaxing your grip will help with longevity.
Strict Chest to Bar: Unbroken would be the goal for regular strict, but given the added distance, it would be a great idea to break it into 2-3 sets. Burnout is much higher here; be smart and try not to over-rest.

 

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.

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22 Sep WOD – Friday 22 September 2023

CROSSFITREST AND RECOVERY

Strength & Skill

*Do a set every 2 minutes.

4 x 20 Barbell Front Rack Step Up

Scale:
Double Kettlebell Front Rack Step ups
Double Kettlebell Farmers Carry Step ups

 

WOD: For time
150 Double Unders
50 GHD Sit Ups
45m Handstand walk
50 GHD Sit Ups
150 Double Unders

 

Target Time: sub 10 minutes
Time Cap: 14 minutes

 

STIMULUS and GOALS
How to Pace: CHALLENGE! Here’s a fun, but aggressive chipper that has nowhere to hide. All movements have the potential for a non-stop effort. Moderate and steady intensity while trying to replicate sets on each station.
How it should Feel: GASSY! This workout is won and lost by who breaks most. Stay calm but stay aggressive, you can push harder than you think.

 

WORKOUT STRATEGY & FLOW
Double Unders: I want unbroken, I don’t care how you do it or what song needs to be played to accomplish this! (if you must break, then go for as big of sets as you can before breaking)
Lay the rope down neatly between sets to avoid the tangled web.
GHD Sit Ups: Non-stop but at a manageable and breathable pace. Remember, you are going upside down after the first set, so don’t whip your head like a crazy person.
Handstand Walk: If you can, then go unbroken, and if not, then definitely take the quick breaks every 25-50ft. Don’t over-rest, it will be over sooner than you think.

 

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.

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21 Sep WOD – Thursday 21 September 2023

CROSSFITREST AND RECOVERY

Strength & Skill

*Do a set every 1 minute and 30 seconds.

5 sets of 3 reps
Tempo Back Squat @ 55%
*Tempo is 3 seconds down, 3 second pause in the bottom.

 

WOD: Partner Workout
3 Rounds
Partner 1: 5 Burpee Box Jump Overs (30/24)
Partner 2: 10 Power Cleans (52/35)
– rest until 6 minutes –

3 Rounds
Partner 1: 10/8 Calorie Bike
Partner 2: 20 Wall Balls

 

*Both complete each station for 3 rounds for each part of the workout. Only switch when both partners are done with movements

 

Target Time workout 1: sub 4 minutes
Target Time workout 2: 6-7 minutes
Time Cap Workout 1: sub 5 minutes
Time Cap Workout 2: 8 minutes

 

STIMULUS and GOALS
How to Pace: CHALLENGE! Anytime you partner up with someone, it should light a fire deep within. Pacing on both ends should be smart and timed out so that both can finish around the same time for seamless transitions. Don’t be the one to crush your stations, only to bury your partner where they can not recover.
How it should Feel:
LACTIC ACID PARTY! Part one is a primer, and part 2 is all heart and determination. Let’s see who throws in the towel first.

 

WORKOUT STRATEGY & FLOW
Burpee Box Jump Over: Smooth and steady through these while aiming to finish in 20-25 seconds.
Power Cleans : Weight should be light (-50%) where all reps can be completed unbroken. Use your hips and don’t over-pace these so the transitions to burpees can be seamless.
Bike: Let’s get a moderately fast pace that lasts under 35 seconds. When you get on the bike, ramp it up for 2-3 seconds and then settle into your pace. Reset the bike every time, don’t be that person who takes the rollover calorie.
Wall Balls: Unbroken has to be the goal, even though this will be the hardest part of the workout. Be steady and breathe at the top of each rep with a slight pause to keep your breathing under control.

 

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.

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20 Sep WOD – Wednesday 20 September 2023

CROSSFITREST AND RECOVERY

Strength & Skill

*Do a set every 2 minutes.

1 Pause Squat Clean from the Hang + 1 Pause Push Jerk + 1 Squat Clean From the Hang + 1 Push Jerk @ 55%
1 Pause Squat Clean from the Hang + 1 Pause Push Jerk + 1 Squat Clean From the Hang + 1 Push Jerk @ 55%
1 Pause Squat Clean from the Hang + 1 Pause Push Jerk + 1 Squat Clean From the Hang + 1 Push Jerk @ 60%
1 Pause Squat Clean from the Hang + 1 Pause Push Jerk + 1 Squat Clean From the Hang + 1 Push Jerk @ 60%
1 Pause Squat Clean from the Hang + 1 Pause Push Jerk + 1 Squat Clean From the Hang + 1 Push Jerk @ 65%

 

*Squat Clean: Pause in squat for 2 seconds.
**Push Jerk: Pause in receive for 2 seconds.

 

WOD: For time
30 Calorie Row
15 Sandbag Squats (70kg) (OR 30 at (35kg) 45 squats @ MB15/10kg
20 Calorie Row
10 Sandbag Squats (70kg) (OR 20 at (35kg)/ x 30 @ 15/10kgMB

 

*sub for sandbag: heavy Power bag/ MB or DB on shoulder

 

Target Time: sub 6 minutes
Time Cap: 8 minutes

 

STIMULUS and GOALS
How to Pace: PAIN CAVE! You witnessed this live at the games and saw how badly athletes hurt. That’s what we want, Don’t be afraid to come out swinging, your mind will break before your body does, so gut through and don’t give up.
How it should Feel: LACTIC ACID PARTY! Get comfortable being uncomfortable here because that bag isn’t going to sit the way you want every time. Your legs will be stiff as a board walking across that finish line.

 

WORKOUT STRATEGY & FLOW
Row: Push harder than you think here! Moderately fast pacing (80-85%) while winding down the final 2-3 calories for smooth transitions. Roll out your arms going up and breathe through the motion. That last row must still be pushed, use the time between stations to get your breath.
Sandbag Squats on Shoulder: These are held on the upper back or shoulder. We recommend upper middle back to mimic the back squat and save you from wrecking the side with all the bag weight on it. The Weight is heavy and awkward, ensure before starting that you practice getting the bag set and somewhat comfortable. The goal is 1-2 sets, don’t be afraid to break to avoid failure or missed reps. Keep each squat smooth and steady to keep your heart rate and legs from completely blowing up.
——-If you don’t have access to a Sandbag: we want you to sub either a Heavy Dumbbell on the Shoulder or barbell back squat (205/135) for today. The heavy dumbbell is going to provide the most similar feel for the sandbag squat on the shoulder (aka an awkward/odd object that you have to figure out how to get the shoulder and keep it up there)

 

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.

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19 Sep WOD – Tuesday 19 September 2023

CROSSFITREST AND RECOVERY

Strength & Skill

*Do a set every 1 minute and 30 seconds.

3 Hang Pause Power Snatch @ 55%
3 Hang Pause Power Snatch @ 60%
3 Hang Pause Power Snatch @ 55%
3 Hang Pause Power Snatch @ 60%
3 Hang Pause Power Snatch @ 65%

*Pause in receive for 2 seconds.

 

WOD: 3 Sets (1 Set every 10 minutes)
500m Run
1000m Bike
500m Row
*Perform at 80, 85 then 90% pacing per round

 

Target Time each set: 6-7 minutes
Time Cap each set: 8 minutes

 

STIMULUS and GOALS
How to Pace: STEADY! Moderate-distance running for multiple sets with a leg pump sandwiched in the middle will break down your lower body faster than you think. Take that first round a little cautiously and see where your legs are. Try to hold similar paces across and be smart about keeping your legs loose during the rest.
How it should Feel: CARDIO! And MUSCLE ENDURANCE! Posterior chain wrecker, Once you finish that final set your lungs will feel like they are inside your legs. Be sure to hop on the bike after rollout real good.

 

WORKOUT STRATEGY & FLOW
Run: Pacing on the first run should be moderate/fast (80%) while settling into a steady breathing pattern. Don’t come out hot and get to the bike completely trashed. The second run tries to get the legs loose within the first 100m, then replicating the first 1000m pace or slightly faster. Wear a watch, and check your pacing every 100 to ensure you hold on.
Bike: We want the pacing to be at a moderate push effort to slow down the final 100m. Relax your upper-body and focus on controlling your breathing. Monitor your leg fatigue and adjust accordingly or it won’t be good going into that second run.
Row: Aim to hold the intended intensity of each set here. There is no need to fall off if you are pacing correctly, and we ask you don’t “Full send” at the last set either. But work your upper threshold of 90% throughout for the final set.

 

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.

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