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WOD: 20 minute AMRAP

20 Double Unders
15 KB Swings 24/16
10 OVH Reverse Lungs (5+5)
5 Front Squats 60/35kg

Target Score:  10 rounds

Focus to today is to keep a steady pace 75-80% effort.

No Max effort.. if you are competing tomorrow in the Open 24.1, then rather do less than too much!

Partner WOD

You Go- I GO
Max accumulated CAL effort on either the AB/ or ERG (Run if you must)
Total Time 15min
Partners may change on the Erg or AB as many times as they like to break it up.
*SCORE total CAL

COOL DOWN:
EXTRA MOBILITY AND FOAM ROLLING

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.