PART A: Strength & Skill

5 Sets (1 set every minute on the minute)
1 Rack Jerk (Split Jerk) @70-75% 1RM Clean & Jerk

5 Sets (1 set every minute on the minute)
1 Rack Jerk (Split Jerk) @75-80%

5 Sets (1 set every minute on the minute)
1 Rack Jerk (Split Jerk) @85+

*Can be done off the blocks or from rack.

PART B: WOD

AMRAP 15 Minutes at easy to moderate pace
100m Kettlebell Front Rack Carry (2×14/16kg)
300m Run/ 350m Row/ 22/18 Calorie Echo Bike
4x10m Walking Lunges (2×22.5/15kg)

*Every 10m is a rep.

TARGET SCORE
Intended Workout RPE: Under 7.0 – Under 70% – easy/moderate intensity
Target Rounds: 4-5
Minimum Rounds before Scaling: 3

STIMULUS and GOALS
How to Pace: STEADY! We are aiming for a moderate sustainable effort throughout. Work at 60-70% of your max intensity. This workout is meant to build endurance and teach us to recover after the maximal output on Fridays, to get in a rhythm like we will be for the Open workouts. You should feel like you could hold a casual conversation while moving. Each round should be completed in roughly the same time, showing even pacing. Focus on smooth transitions between movements while staying in control of your breathing and heart rate.

How it should Feel: CARDIO! Feels like controlled effort with no excessive strain. You should finish the the amrap feeling like you could do another round or two at the same pace if you had to.

WORKOUT STRATEGY & FLOW
Double Kettlebell Front Rack Carry: Move with control. Focus on bracing your core to prevent unnecessary fatigue in the shoulders and midline. Should be able to complete unbroken.

Echo Bike and Run/Bike Erg: Aim for a pace that allows you to keep your breathing steady without burning out (moderate).Try and keep this station around 75-90 seconds.

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.

Part A: WOD

Open 14.1
10 Minute AMRAP
30 Double Under
15 Power Snatches (40/25kg)

TARGET SCORE
Intended Workout RPE: 9.5-10 – 95-100% – near max to max intensity
Target Reps: 315+ (7+ rounds)
Minimum Reps before Scaling: 180 (4 rounds)

STIMULUS and GOALS
How to Pace: CHALLENGE into PAIN CAVE! Stimulus is very high intensity, and hang on! This one gets grippy and will sneak up on you fast. Focus on controlling your breathing while keeping reps smooth and consistent. The goal should be to start and end with the same pace per round.

How it should Feel: GASSY & GRIPPY into PAIN!!! The first-ever CrossFit Open Workout! Let’s see how far we have come. Those around for this one will never forget that first open Workout feeling.

WORKOUT STRATEGY & FLOW
Double Unders: Unbroken, short sets, so no need to break if you are comfortable with these. Make sure to lay your jump down in an easy to pick up position after each set. If you are great at these you can use it to catch your breath a little. If not, then keep a sustainable rhythm and pace so you can use transition as rest to recover.

Power Snatch: Hook Grip and get ready to grind! We recommend using Power unless you are great at muscle snatch and can hold on for multiple rounds unbroken. Weight is very light where unbroken is the goal, but 2-3 quick sets might be the way to go if you are worried about your grip.

PART B: Strength & Skill

*Do a set every 4 minutes.

4 Sets
3 Bench Press @8.5-9/10 RPE
10 Pause Single Dumbbell Bent Over Row @7/10 RPE
*2 sec pause at the top of row.
**Score Bent Over Row in notes.

PART C:
RE-TEST Day:
Max Effort 2 minutes of Chest to Bar Pull Ups [Kipping or Butterfly]

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.

PART A: Strength & Skill

3 Sets
5 Double Dumbbell Deadlift + 5 Double Dumbbell Squat Clean + 5 Double Dumbbell Cluster + 5 Double Dumbbell Split Jerk @6/10 RPE
*Log weight in notes.

PART B: WOD

10 Minute EMOM
200m Ski (or Row)/ 150m Run/ 200m Row/ 16/12Cal AB

-rest 2 minutes-

10 Minute EMOM
4 Squat Snatch (60/45kg)/ 8x Deadlift/ 12x KB Swings

-rest 2 minutes-

10 Minute EMOM
4 Bar Muscle Up/ 4 x Burpee Pullup/

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each minute: sub 45 seconds
Time Cap each minute: 50 seconds

STIMULUS and GOALS
How to Pace: CHALLENGE in the minute and STEADY throughout. Four interval EMOM style workouts designed to challenge your metabolic conditioning with intensity and volume. Each one is meant to be pushed at a moderate-high intensity with a pace that’s sustainable and repeatable across each set. Use each 2-minute rest as a chance to recover your breathing and reset focus for the next section.

How it should Feel: GASSY!Your heart rate rises early but stays manageable. Should feel like you can breathe while still pushing hard. Muscle fatigue starts to set in, especially in the posterior chain and shoulders on part 2 and 3.

WORKOUT STRATEGY & FLOW
Ski/Row: Moderate-to-high intensity (80-85% effort). Aim for consistent splits across all 10 rounds without burning out. Maintain a stroke rate and pace that allows you to complete the 200m in 40-48 seconds to leave room for recovery.

Snatch: Focus on smooth, technical reps rather than rushing.Weight should be moderate and allow for unbroken sets across.. However, avoid going unbroken if it sacrifices form; perform singles as needed.

Bar Muscle Ups: Steady and controlled, aiming for consistent non-stop reps. Aim for sub 45 seconds, leaving time to shake out and prepare for the next round.

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.

PART A: WOD

5 sets (1 set every 3 minutes):
9 Shoulder to Overhead (60/45kg)
15 Bar Facing Burpees
21 Toes to Bar (must be done in sets of 7+) (Scale Hanging Knee Raises/ Situps)

TARGET SCORE
Intended Workout RPE: 8.0 – 80% – moderate/high intensity
Target Time each set: sub 2 minutes
Time Cap each set: 2 minutes 30 seconds

STIMULUS and GOALS
How to Pace: CHALLENGE! 5 sets where your shoulders will be under constant duress. The goal is consistent sets and pacing across while keeping the time between stations at a minimum. The goal is to have at least 60 seconds of rest each set.

How it should Feel: GASSY and/or MUSCULAR ENDURANCE! Move with a purpose and use the recovery time to get the heart rate down and shake the arms out.

WORKOUT STRATEGY & FLOW
Toes to Bar: 7 is the minimum here, but really the goal is 1-2 sets if at all possible. Big hips every time!

Bar Facing Burpees: Just stay moving, don’t go all out, but keep the tempo up and try not to stop.

Shoulder to Overhead (Strict Press, Push Press or Push Jerk): Regardless of what weight or style you choose, unbroken is the standard we want across all sets.

PART B: Strength & Skill

*Do a set every 2 minutes.

5 Sets
60 Second Back Squat Squat Hold (Every 10 seconds do 1 Back Squat ) @8-8.5/10 RPE
*Barbell stays on back for entire 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.

PART A: WOD

6 Sets
5 Shuttle Sprints (20m)/ Row 150m/AB 10/8cal
10 Dumbbell Box Step Overs (22.5/15kg) (24/20)
5 Shuttle Sprints (20m)/ Row 150m/AB 10/8cal
-Rest 2 min between sets-

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each set: sub 1 minute 45 seconds
Time Cap each set: 2 minute 15 seconds

STIMULUS and GOALS
How to Pace: CHALLENGE! The combination of shuttles and step-overs challenges your explosiveness, coordination, and midline stability. The rest interval (1:1) ensures partial recovery, allowing you to maintain high effort across all sets.Test your initial pace off the start and then start to ramp it up until the end, then we sell out. During the rest, focus on deep breathing and shaking out your legs to recover for the next set.

How it should Feel: GASSY and GRIPPY! This should feel like a sprint but sustainable for all rounds.

WORKOUT STRATEGY & FLOW
Shuttle Run: Move at a consistent pace, staying light on your feet. Don’t sprint so hard you blow up early. 25 ft down and 25 ft back = 1 rep.

Single Dumbbell Box Step Overs: Use a controlled rhythm. Avoid rushing transitions but maintain urgency. Keep moving smoothly to preserve grip and balance. Weight is moderate where all sets can be completed unbroken.

PART B: Strength & Skill

Wave 1 (0:00-3:00)
1 Power Snatch @65%
1 Power Snatch @70%
1 Power Snatch @75%

Wave 2 (3:00-6:00)
1 Power Snatch @70%
1 Power Snatch @75%
1 Power Snatch @80%

Wave 3 (6:00-9:00)
1 Power Snatch @75%
1 Power Snatch @80%
1 Power Snatch@85%

Wave 4 (9:00-12:00)
1 Power Snatch @80%
1 Power Snatch @75%
1 Power Snatch @70%

*These waves are all about perfect technique. Note how the percentages go down the last three sets. This is to work speed and fine tune technique to end with perfect sets.
***All based off of 1RM Power Snatch.

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.

PART A: WOD

40 Minute AMRAP
40 Dumbbell Clean and Jerks (1x 22.5/15kg)
40 Dumbbell Step Back Lunges (1x 22.5/15kg)
500m Row/ 480m Run/ 38/32Cal AB

TARGET SCORE
Intended Workout RPE: 7 – 70% – moderate intensity
Target Rounds: 6+ (720+ reps)
Minimum Rounds before scaling: 5 (600 reps)

STIMULUS and GOALS
How to Pace: GRIND! This workout should feel like a steady beatdown. Start at a controlled pace to avoid burnout early in the workout. Plan breaks and rest points to avoid coming out too hot early on. Just be smooth and steady; it’s 40 minutes.

How it should Feel: CARDIO and MUSCULAR ENDURANCE! Like a total body sweat-fest. Settle in early and have a towel nearby.

WORKOUT STRATEGY & FLOW
Single Dumbbell Clean and Jerk: Powerful hips and breathe at the top of each rep. Break into two sets if needed to avoid hurting your grip and lungs.

Single Dumbbell Step Back Lunges: Find a comfortable hold and try to keep moving at a smooth pace. Don’t rush through these. Just chip away.

Machine: This should be the reset station, so calm it down and try to get your heart rate back under control.

PART B: Strength & Skill

3 Sets of Max Reps

Chest – 2 – Bar Pullups
Rest 1-2 min (or as needed)
Wall Walks
Rest 1-2 min (or as needed)

Score Total number of:
Pullups
Wall Walks

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.

PART A: WOD

Open 12.4
AMRAP in 12 minutes
150 Wall Ball Shots (10/9)
90 Double-Unders/ SU 180
30 Ring Muscle-Ups (BMU/ C2B)

TARGET SCORE
Intended Workout RPE: 9.5 – 95% – near max intensity
Target Reps: 255+
Minimum Reps before scaling: 100

STIMULUS and GOALS
How to Pace: STEADY into PAIN CAVE!!! The stimulus is moderate-push pace effort with strategic rep schemes to finish each section reasonably, allowing for constant work. Go hard on wall balls and double-unders but leave enough energy for muscle-ups. Check your old scores and try something new if you think it will get a better score.

How it should Feel: MUSCULAR ENDURANCE into PAIN!!!! All legs into all upper body and if you are lucky enough to make it through it, it starts all over again. Don’t stop moving!

WORKOUT STRATEGY & FLOW
Wall Balls: The legs and shoulders will fatigue, but strategic breaking will keep you moving. Focus on breathing, My all-time favorite rep scheme for “Karen” (besides unbroken) is 18-17-16-15-14-13-12-11-10-9-8-7, but you have to keep the rest between sets around 5-8 seconds for it to be effective.

Double Under: You won’t know until you get here but take a deep breath and try to go unbroken or 2 quick sets.

Ring Muscle Up: Plan small, manageable sets from the start. Use a strong kip and maintain good technique, fatigue will make muscle-ups feel harder, so don’t rush the rest only to fail.

PART B: Strength & Skill

*Do a set every 3 minutes.

5 Sets
5 Deadlift + 30 Second Hold after last rep + 5 Deadlift @8-8.5/10 RPE
*Rest as needed in between sets.

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.

PART A: Strength & Skill

*Do a set every 1 minute and 15 seconds.

3 Sets (Squat Snatch)
1 Snatch @70-75% 1RM Snatch

3 Sets
1 Snatch @75-80% 1RM Snatch

3 Sets
1 Snatch @80-85% 1RM Snatch

3 Sets
1 Snatch (As heavy as possible)

*Don’t worry about hitting specific numbers, just hit a heavy stimulus!

No barbell option x AMRAP
x10 alt DB Snatches
30 sec AB

PART B: WOD

For Time:
1000m Row/ 980m Run/ 80/65 Cal AB)
100 GHD Sit Ups (OR 150 Abmat Sit Up)
1000m Row/ 980m Run/ 80/65 Cal AB)

TARGET SCORE
Intended Workout RPE: 8.0 – 80% – moderate/high intensity
Target Time: sub 12 minutes
Time Cap: 16 minutes

STIMULUS and GOALS
How to Pace: STEADY! We want to alternate between powerful efforts on the Bike Erg and a chip-away pace through the midline-dominant movement in GHD sit-ups. The workout challenges cardiovascular capacity, core endurance, and pacing strategy. Start off moving, but be cautious to avoid going into a cardio deficit early on.

How it should Feel: CARDIO and MUSCULAR ENDURANCE! Expect this workout to feel like a steady grind, with the GHD sit-ups acting as the breaking point for many athletes. Legs will be taxed from the Bike Erg, and transitioning back to the second 2000m will feel challenging due to midline fatigue.

WORKOUT STRATEGY & FLOW
Bike erg: Effort is a controlled moderate-high paced effort (80-85%). You want to push the pace but avoid overexerting to keep your core fresh for the GHDs. Save some in the tank for the final bike and then attack.

GHD Sit Up: Smooth, steady pace across all these reps. Purposeful breathing at the top to keep a steady heart rate. Non-stop would be great; however, plan to take some breaks occasionally to avoid blowing up. Have a strategy here going into the workout!

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.

PART A: WOD

21-15-9

Deadlift (100/70kg)
Bar Facing Burpee
-Rest 4min-

15-12-9
Hang Power Clean (70/50)
Burpee Box Jump Over/ Box Step Ups
-Rest 4min-

9-6-3
Thrusters (60/45)
Burpee Bar Muscle Up/ Burpee Pullups

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each set: sub 5 minutes
Time Cap each set: 8 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! Each segment combines a barbell movement with a burpee variation, progressively increasing the complexity and intensity. The built-in 1:1 rest allows for partial recovery, but the workout is designed to feel challenging throughout. Don’t rush between movements, but aim for quick, controlled transitions to minimize downtime. Start steady in the earlier segments to save energy for the thrusters and bar muscle-ups.

How it should Feel: LACTIC ACID PARTY!! Grip, forearms, and legs will burn, and you’ll feel the need to slow down. Resist that urge and keep transitions sharp.

WORKOUT STRATEGY & FLOW
Deadlift: Moderate-light load (under 65% 1RM). Most will need to break the deadlifts into 2-3 quick sets to prepare for future fatigue.

Hang Power Clean: Moderate to moderate/heavy weight where you can cycle efficiently in 1-2 sets. Don’t use over 65% 1RM Power Clean. Break into 2 sets to save your grip, if you think you may get fatigued on it heading into the next workout. Hook grip through each rep and relax the hands in the catch.

Thruster: Weight is moderate to moderate/heavy but we’d love for you to grind to stay unbroken across sets. Don’t use over 70% 1RM Thruster. Rest a little more between movements to hang on longer and focus on explosive hips.

Burpees: No matter the variation, the goal should be to move consistently and efficiently while being mindful of fatigue. If you push these too hard, it will put you at a deficit on the barbell. Be smooth on the first and second workout. Aim to find a rhythm you can keep for all 3 rounds in each workout. On the burpee bar muscle ups it will take longer but mentally you can push knowing the reps are much lower!

PART B: Strength & Skill

Wave 1
1 Power Clean @65% 1RM Power Clean
1 Power Clean @70% 1RM Power Clean
1 Power Clean @75% 1RM Power Clean

Wave 2
1 Power Clean @70% 1RM Power Clean
1 Power Clean @75% 1RM Power Clean
1 Power Clean @80% 1RM Power Clean

Wave 3
1 Power Clean @75% 1RM Power Clean
1 Power Clean @80% 1RM Power Clean
1 Power Clean @85% 1RM Power Clean

Wave 4
1 Power Clean @80% 1RM Power Clean
1 Power Clean @75% 1RM Power Clean
1 Power Clean @70% 1RM Power Clean

*Rest as needed between waves.
**These waves are all about perfect technique. Note how the percentages go down the last three sets. This is to work speed and fine tune technique to end with perfect sets.

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.

PART A: WOD

6 sets
AMRAP 3 minutes
250m Row/ 220m Run/ 16/12Cal AB
Max KB Swings (in remaining time) 24/16kg
-rest 3 minutes between sets-

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity

STIMULUS and GOALS
How to Pace: CHALLENGE! We want to maximize the time available for running and maintain an aggressive pace on the rower. The 3-minute rest period allows sufficient recovery between sets, enabling consistent effort. Aim to finish the row in under 2 minutes, adjusting the distance as needed to ensure at least 1 minute for running. Move immediately from the rower to the run. Don’t waste time between efforts.

How it should Feel: GASSY into CARDIO! We want a hard push that gets your heart rate up quickly but doesn’t leave you completely gassed for the runs.

WORKOUT STRATEGY & FLOW
Calorie Row: Aggressive pace here (85%) focusing on breathing. Push hard, but don’t blow up. You want enough energy left for the run.

Run: Controlled, push pace (85%+ effort). Push the pace, but don’t redline in the first set. Aim for consistency across all six intervals.

KB Swings: Easy Steady pace for reps as many as you can

PART B: Strength & Skill

3 Sets (1 set every minute on the minute)

3 Push Jerk
-Directly into-

3 Sets (1 set every minute on the minute)
2 Push Jerk
-Directly into-

4 Sets (1 set every minute on the minute)
1 Push Jerk

*Start around 60-65% and build to 80-90%

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.