We also do analyse the data and make tweaks to the program based on trends we see from those who post.

Please help us do our job better by providing data points and feedback and log and track your results on BOX CHAMP! www.boxchamp.co.za

• Skill and Strength:
  Skill and strength:

  Every two minutes, for 20 minutes (10 sets) of:
  Halting Clean Deadlift + Clean Pull + Power Clean + Clean
  Build over the course of the ten sets, keeping the focus on perfect positioning – especially in the first pull.

• WOD:
  Two sets for times of:
  Run 800m/ Row 600 Meters
  Rest 5 minutes

• A:
  Every 2 minutes, for 16 minutes (8 sets):
  3-Position Clean
  (high hang, mid-thigh, and then from the floor)
  Build over the course of the eight sets.
• B:
  Every minute, on the minute…
  Back Squat
  *Set 1 – 40% x 1 rep
  *Set 2 – 50% x 1 rep
  *Set 3 – 60% x 1 rep
  *Set 4 – 70% x 1 rep
  *Set 5 – 80% x 1 rep
  and then….
  Every 2 minutes…
  *Set 6 – 85% x 1 rep
  *Set 7 – 90% x 1 rep
  *Set 8 – 95% x 1 rep
• C:
  Four sets for times of:
  100 Double-Unders
  10 Front Squats (90/65 kg)
  20 Chest-to-Bar Pull-Ups
  Rest 4 minutes
• D:
  Three sets of:
  Dimmels x 12 reps @ 50-60% of 1-RM Deadlift
  Rest as needed
  Banded March + Weighted Anterior Loading x 2:30
  Rest as needed
  *Anterior Loading Meaning a Heavy Sandbag/DBall/Medicine Ball

• 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.

Please help us do our job better by providing data points and feedback and log and track your results on BOX CHAMP! www.boxchamp.co.za

• WOD:
  Every 6 minutes, for 30 minutes (5 sets):
  Run 400 Meters
  12 Overhead Squats (70/50kg)
  12 Chest-to-Bar Pull-Ups
  12 Box Jump-Overs (24″/20″)

  Score rounds completed

• Conditioning::
  Three sets of:
  Supine Ring Rows x 10-12 reps @ 2111
  Rest 60 seconds
  Face-Down Chinese Planks x 60 seconds
  Rest 60 seconds

• A:
  Every minute, on the minute, for 12 minutes:
  Minute 1: Strict Toes to Bar x 6-8 reps @ 3110
  (these should be slow and controlled)
  Minute 2: Handstand Hold x 45 seconds
  (freestanding, or working toward it by using a spotter or a wall and slowly trying to find balance points for the 45 seconds)
  Minute 3: Unbroken Double-Unders x 40-50 reps
• B:
  Every two minutes, for 16 minutes (8 sets):
  Push Press + Power Jerk + Split Jerk
  (Pause for 2-3 seconds in the split jerk receiving position before recovering.)
  Rest 2 minutes
  Build over the course of the 8 sets.
• C:
  One set of:
  Strict Overhead Press x 10 reps @ 65-70% of 1RM
• D:
  Every 12 minutes, for 24 minutes (2 sets) of:
  Run 800 Meters
  15/10 Muscle-Ups
  Run 800 Meters

  If you believe this will take you more than 8-9 minutes to complete a set, please reduce the muscle-up reps and/or shorten the distance of the 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.

• Conditioning:
  Four sets of:
  Seated Overhead Press with Dumbbells x 10-12 reps @ 2011
  Rest 45-60 seconds
  Strict Supinated-Grip Pull-Ups x 8-10 reps
  Rest 45-60 seconds
  Bent-Over Barbell Rows x 6-8 reps
  Rest 45-60 seconds
  Band Pull-Aparts x 20 reps @ 2011
  Rest 45-60 seconds
• WOD:
  Complete as many reps as possible in 6 minutes of:
  Barbell Man-Makers
  (Push-Up, Power Clean, Push Press)

• 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.

• A:
  Every minute, on the minute, for 8 minutes:
  Pause Front Squat x 1 reps @ 24X1
  Choose one load for all eight sets. The heaviest load used last week would be a good, ambitious goal.
• B:
  Every two minutes, for 16 minutes (8 sets):
  High Hang Snatch + Snatch @ 75-80% of 1-RM Snatch
  Working on perfect mechanics at all phases in the lift.
• C:
  Every 2 minutes, for 10 minutes (5 sets):
  Back Squat x 4 reps @ same load used last Monday
• D:
  For max reps:
  2 Minutes of Box Step-Overs with Barbell (55/35kg)
  (box height should be between 16?-20? for most people – if you’re shorter, go on the low end, if you’re taller, the higher end of the range)
  4 Minutes of Strict Pull-Ups
• OPTIONAL ADDITIONAL SESSION:
  If you have the ability to perform two sessions in one day, and you identify yourself as someone who is stronger than they are well-conditioned, add in this optional work. Preferably this work would be performed at least 3-4 hours prior to or after today’s primary work.
  Three sets of:
  Row 2000 Meters @ 80% of your 500m pace
  Rest 6 minutes

Please help us do our job better by providing data points and feedback and log and track your results on BOX CHAMP! www.boxchamp.co.za

• Skill and Strength:
  Four sets of:
  Romanian Deadlift x 6 reps @ 4011
  Rest 30 seconds
  Supine Hamstring Curls with Medicine Ball x 20 reps @ 11X0
  Rest 30 seconds
  Nose-to-Wall Handstand Hold x 60 seconds
  Rest 30 seconds
• WOD:
  Complete as many rounds and reps as possible in 8 minutes of:
  12 Russian Kettlebell Swings (32/24 kg)
  12 Alternating Reverse Lunges with Kettlebell Goblet Hold (32/24 kg)

• A.1:
  Against a running clock, complete the following gymnastics skills:
  0:00 to 3:00
  Establish a 2RM Weighted Chest-to-Bar Pull-Up
• A.2:
  3:00 to 6:00
  Establish a Max Effort L-Sit
  (as many attempts as you’d like, but only score your best attempt)
• A.3:
  6:00 to 9:00
  Establish a Max Effort Handstand Walk
  (as many attempts as you’d like, but only score your longest walk)
• B:
  For time:
  Run 1200 Meters
  63 Kettlebell Swings
  36 Pull-Ups

  Rest until the running clock reaches 15:00, and then…

• Helen:
  3 Rounds for time:

  400 meter run
  21 Kettlebell swings
  12 Pull-ups

• C:
  Complete as many rounds and reps as possible in 15 minutes of:
  Row 1000 Meters
  100 Double-Unders

• 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.

We also do analyse the data and make tweaks to the program based on trends we see from those who post.

Please help us do our job better by providing data points and feedback and log and track your results on BOX CHAMP! www.boxchamp.co.za

• WOD:
  Four sets for max reps of:
  60 seconds of Rowing / Skipping (for calories)
  Rest 60 seconds (while your partner rows if you have a team mate)
  60 seconds of Jumping Squats (35/25kg)
  Rest 60 seconds
  60 seconds of Strict Pull-Ups (any grip)
  Rest 60 seconds
  60 seconds of Push-Ups (focus on good ROM)
  Rest 60 seconds
• Finisher:
  Mobility and recovery work

• A:
  Front Squat
  Set 1: 3 reps @ 60%
  Set 2: 3 reps @ 70%
  Set 3: 2 reps @ 80%
  Set 4: 2 reps @ 85-90%
  Set 5: 1 rep @ 95%

  Rest 2-3 minutes between sets.

• B:
  Every two minutes, for 12 minutes (6 sets):
  Power Clean + Hang Clean + Jerk
  Build to today’s heaviest set.
• C:
  “Kill Cliff Granite Games Qualifier Event 1”
  (Click here to register: http://qualifier.thegranitegames.com/)

  Complete as many rounds and reps as possible in 10 minutes of:
  5 Hang Squat Cleans (70/50kg)
  7 Bar-Facing Burpees

• D:
  Three sets of:
  Glute-Ham Raises x 6-8 reps @ 3011
  Rest as needed
• Optional Additional Session:
  Complete as many rounds and reps as possible in 20 minutes of:
  40-Meter Sled Push (heavy)
  1 Legless Rope Climb
  40-Meter Farmer’s Walk (heavy)
  10 GHD Hip Extensions @ 2011

• 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.

Please help us do our job better by providing data points and feedback and log and track your results on BOX CHAMP! www.boxchamp.co.za

• Skill and Conditioning: Gymnastics:
  Every 90 seconds, for 18 minutes (3 sets of each):
  Station 1: Rolling Pistol or Roll to Candlestick x 10 reps
  Station 2: 30 seconds for Max Reps of Strict Handstand Push-Ups or 5-second Eccentric Descent Handstand Push-Ups
  Station 3: 60 seconds of Hollow Body Hold
  Station 4: Bar Muscle-Ups or Ring Muscle-Ups x 3-5 reps
• WOD:
  Three sets for max reps of:
  60 seconds of Burpees
  Rest 60 seconds
  60 seconds of Box Jump or Step-Overs
  Rest 60 seconds
  60 seconds of Push Ups
  (hold push-up position, row left, row right…repeat)
  Rest 60 seconds
  60 seconds of Toes to Bar
  Rest 60 seconds
  60 seconds of Ring Rows
  Rest 60 seconds

• A:
  Every minute, on the minute, for 12 minutes:

  Minute 1: Strict Handstand Push-Ups x 4-10 reps (if you’re proficient, aim for the high end of the range, if you don’t have them yet, perform 3 reps of negatives – a 4-6 second eccentric on each rep)

  Minute 2: L-Seated Dead Hang x 30-45 seconds (assume the bottom of an L-Pull-Up with heels above horizontal plane of buttocks and hang from the pull-up bar holding position for 30-45 seconds)

  Minute 3: Unbroken Double-Unders x 30-40 reps

  Same as last week…just want to see that everyone is improving and able to follow the progression.

• B:
  Every two minutes, for 16 minutes (8 sets):
  Push Press + Split Jerk
  (Pause for 3-4 seconds in the split jerk receiving position before recovering.)
  Rest 2 minutes
  Build over the course of the 8 sets.
• C:
  Strict Overhead Press
  Set 1: 5 reps @ 50%
  Set 2: 5 reps @ 60%
  Set 3: 5 reps @ 70%
  Set 4: 3 reps @ 85-90%
  Set 5: 3 reps @ 85-90%
  Set 6: 3 reps @ 85-90%
  Set 7: 3 reps @ 85-90%
  Set 8: 10 reps @ 75%
  Rest 2 minutes between sets.
  Choose the same load for all four sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.
• D:
  Every 8 minutes, for 24 minutes (3 sets) of:
  Row 1000 Meters
  20 Burpees Over the Erg
  20 Push Press (50/35kgs)

  Score rounds completed

• 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.

Please also Log and track your Wods on BOX CHAMP! www.boxchamp.co.za

• Skill and Strength:
  Every two minutes, for 12 minutes:
  Power Clean + Squat Clean
• WOD:
  Five rounds for time:
  Row 300 Meters
  12 Front Squats (95/65 lbs)
  12 Pull-Ups

• A:
  Four sets of:
  Pause Front Squat @ 24X1 + 2 Front Squats
  Rest 2 minutes
  Goal is to match or improve on the four heaviest loads used last.
  If you haven’t been keeping your wod results…time to start!
• B:
  Every two minutes, for 16 minutes (8 sets):

  High Hang Snatch + Snatch with No Foot Movement @ 65-75% of 1-RM Snatch
  For the Snatch with No Foot Movement, set your feet in your receiving position, and try not to let the ball of your foot leave the ground throughout the snatch. You will need to be aggressive in your turnover and quick in your descent.

• C:
  Every 90 seconds, for 9 minutes (6 sets):
  Back Squat x 3 reps @ 3-5% more than you used last back squat session
• D.a:
  Four sets of:
  Jumping Lunges with Barbell x 20 reps
  (back rack the barbell – you choose a weight, but make it light enough that you can get all 20 jumping lunges each set)
  Rest 45 seconds

  Score weight

• D.b:
  Four sets of:
  Strict Weighted Pull-Ups x 6-8 reps
  Rest 45 seconds

  Score weight

• Optional Additional Session:
  If you have the ability to perform two sessions in one day, and you identify yourself as someone who is stronger than they are well-conditioned, add in this optional work. Preferably this work would be performed at least 3-4 hours prior to or after today’s primary work.

  Five sets of:
  Run 600 Meters @ 85-90% effort
  Walk 200 Meters

• 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.

Please also Log and track your Wods on BOX CHAMP! www.boxchamp.co.za

• Conditioning:
  Four sets of:
  Box Step-Ups x 8 each leg
  (rest 30 seconds between legs)
  Rest 60 seconds
  Single-Arm Dumbbell Row x 6-8 each arm
  Rest 60 seconds

  Score weight for rows

• WOD:
  Complete as many rounds and reps as possible in 12 minutes of:
  10 Barbell Thrusters (40/25kgs)
  20 Overhead Alternating Reverse Lunges (same weight)

  Want a bigger challenge? Use dumbbells or kettlebells instead. Don’t be too ambitious with the weight, 25/15 lb DBs in each hand will likely be quite challenging.

• A:
  For max reps:
  30 Seconds of Muscle-Ups
  Rest 30 seconds
  30 Seconds of Toes to Bar
  Rest 30 seconds
  30 Seconds of Handstand Walk (for max distance)
  Rest 30 seconds
  45 Seconds of Muscle-Ups
  Rest 15 seconds
  45 Seconds of Toes to Bar
  Rest 15 seconds
  45 Seconds of Handstand Walk (for max distance)
  Rest 15 seconds
  60 Seconds of Muscle-Ups
  60 Seconds of Toes to Bar
  60 Seconds of Handstand Walk (for max distance)
• B.a:
  For time:
  Row 1000 Meters
  50 Thrusters (40/25kgs)
  30 Chest to Bar Pull-Ups
  Rest until the running clock reaches 15:00, and then…
• Jackie:
  1000m Row, 50 thrusters, 30 Pull ups – For Time
• C:
  Complete 12 minutes of:

  40-Yard Sled Push (heavy)
  (we don’t have a sled… Bring one if you do.. else we do partner banded resistance sprints. Across the quad.)
  40-Yard Farmer’s Carry (heavy)

  Intention here is constant movement for the 12 minutes. Don’t make the loads so heavy that you cannot continue to grind…but don’t make them so light that you are sprinting and so gassed that you have to break.

  Score: weight on Farmer’s Carry

• 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.

We also do analyse the data and make tweaks to the program based on trends we see from those who post. Please help us do our job better by providing data points and feedback and log and track your results on BOX CHAMP! www.boxchamp.co.za

• Skill & Strength:
  Every two minutes, for 20 minutes (5 sets of each):
  Interval 1: Banded Deadlifts x 6-8 reps
  Interval 2: Banded or Weighted Push-Ups x 10-15 reps
• WOD:
  Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:
  120/80kg Deadlift
  Burpees Over the Barbell

• A:
  Every minute, on the minute, for 12 minutes:

  Minute 1: Strict Handstand Push-Ups x 4-10 reps
  (if you’re proficient, aim for the high end of the range, if you don’t have them yet, perform 3 reps of negatives – a 4-6 second eccentric on each rep)

  Minute 2: L-Seated Dead Hang x 30-45 seconds
  (assume the bottom of an L-Pull-Up with heels above horizontal plane of buttocks and hang from the pull-up bar holding position for 30-45 seconds)

  Minute 3: Unbroken Double-Unders x 30-40 reps

• B:
  Every 90 seconds, for 15 minutes (10 sets):
  Split Jerk x 2 reps

  (Pause for 2 full seconds in the receiving position before recovering – make notes and adjustments to your footwork and weight distribution)

  Loads per set (by %): 50, 55, 60, 65, 70, 75, 80, 85, 85, 85

• C:
  Strict Overhead Press
  Set 1: 5 reps @ 50%
  Set 2: 5 reps @ 60%
  Set 3: 5 reps @ 70%
  Set 4: 3 reps @ 85-90%
  Set 5: 3 reps @ 85-90%
  Set 6: 3 reps @ 85-90%
  Set 7: 10 reps @ 70-75%
  Rest 2 minutes between sets.
  Choose the same load for all three sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.
• D:
  Every 6 minutes, for 24 minutes (4 sets) of:

  Run 400 Meters
  10 Alternating One-Arm KB Snatch (32/24 kgs)
  20/15 Ring Dips (ladies, 15 reps)
  Run 400 Meters

  SCORE TOTAL TIME

• 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.

• Strength:
  Front Squat
  Set 1: 5 reps @65%
  Set 2: 4 reps @75%
  Set 3: 3 reps @80%
  Set 4: 3 reps @85%
  Set 5: 1 rep @90%
  Set 6: 1 rep @95%
  Set 7: 1 rep @101%
  Set 8: 1 rep @101+%
  Rest 2 minutes between sets
• WOD:
  Five rounds for time of:
  Run 400 / Row 250 Meters
  15 Pull-Ups
  15 Wall Ball Shots (10/7.5kg)

Focus will be on foundational strength and aerobic capacity. Yes, you can build both…trust the program and don’t worry if your training in the early off-season doesn’t look like the training the Games athletes are doing right now (it shouldn’t).

• A:
  Six sets of:

  Pause Front Squat @ 24X1 + Front Squat

  Rest 2 minutes

  Perform a controlled two-second descent, then hold at the bottom for four seconds before quickly driving up to the top, then breathe, brace and perform a front squat with no tempo restrictions. Build over the course of the six sets to your heaviest set possible within the tempo guidelines.

• B:
  Every 90 seconds, for 12 minutes (8 sets):
  High Hang Snatch x 2 reps @ 65-75% or your 1RM Snatch

  Pause for 2 seconds in the receiving position and ensure good weight distribution before standing with the weight.

  Goal is perfect reps, drive through the heels, finish extension, aggressive turnover and good weight distribution on receiving.

• C:
  Every 90 seconds, for 9 minutes (6 sets):
  Back Squat x 3 reps @ 75-85% of 1RM
• D:
  Four sets for max reps of:
  45 seconds of Alternating Reverse Lunges (85/55kg – back rack)
  Rest 45 seconds
  45 seconds of Supinated-Grip Strict Pull-Ups
  Rest 45 seconds
• OPTIONAL CONDITIONING WORK:
  If you have the ability to perform two sessions in one day, and you identify yourself as someone who is stronger than they are well-conditioned, add in this optional work…preferably 3-4 hours prior to or after today’s primary work.

  Three sets of:
  Row 1500 Meters @ 80% of your 500m pace
  Rest 4-6 minutes

• 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.