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3 Rounds Cindy:
5 Pullups
10 Pushups
15 Air Squats

2 Rounds Nancy
400m Run
15 OH Squats (95/65lbs)

1 Round Eva
800m Run
30 KB Swings (32/24kgs)
30 Pullups

To be done 60 minutes before class

Hang Power Clean
5-5-5-5-5
– Use the heaviest weight you can for each set.

Back Squat
5-5-5-5-5
– Use the heaviest weight you can for each set.

Bench Press
5-5-5-5-5
– Use the heaviest weight you can for each set.

Do the gym programming (RX’d or competitor) for the day.

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.