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PLEASE LOG YOUR RESULTS IN COMMENTS! We make great efforts to provide feedback and adapt our program based on what we see from those who provide results. To ensure that we are able to do the best we can for you, please log your results!

• WOD:
  Warm up appropriately and then set up with skills for the WOD:In teams of two, with only one partner working at a time, complete:
  100 Burpees
  100 Kettlebell Ground to overhead
  100 Box Jump Overs

  Athletes may also choose to work on a barbell, use barbell to a alle for beginners and lite. Athletes may choose their own weight but it must be challenging.. They should not be able to complete more than 10reps at a time)

  Teammates may partition reps however they’d like, but the non-working partner must be in the designated resting position in order for the reps to count towards their total.

  Designated resting positions:
  Burpees – Kettlebells or barbell extended overhead
  Ground to Overhead – Hanging from a Pull-Up Bar
  Box Jump Overs – Plank from Elbows

• A:
  Build quickly to 85% of your 1-RM Clean & Jerk, and then…
  For time:10 Clean & Jerks @ 85% of 1-RM

  *If you fail an attempt, perform 10 burpees over the barbell before making another attempt.
  Please note your time and the weight used.

• B:
  Ten sets of:
  Back Squat x 2-3 reps
  (all sets performed between 90-95% of your 1-RM)
  Rest 3 minutes between sets.
• C:
  For time:
  50 Calories of Assault Bike or Rower
  Rest until the clock reaches 5:00, and then…

• D:
  For time:Perform your Penalty Calories of Assault Bike/Rower*

  Rules/Penalties:
  Males – Perform 1 calorie of Assault Bike for every second over 60 seconds on Part C. If you performed your 50 calories for Part C in less than 60 seconds, your score for Part D should be listed as 0:00.

  Females – Perform 1 calorie of Assault Bike for every second over 2 minutes on Part C. If you performed your 50 calories for Part C in less than 2 minutes, your score for Part D should be listed as 0:00.”

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.