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Long #2 – Chewbacca (alternate version)

1-k Row
30 Box Jumps (20 in.)
30 Jumping Pull-ups
30 Kettlebell Swings (24/16 kg)
30 Walking Lunges
30 Knees-to-elbows
30 Push presses (55/35 lb.)
30 Back Extensions
30 Wall Balls (20/14 lb.)
30 Burpees
30 Double-unders
1-k Row

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.