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CHELSEA

EMOM 30min

5 Pullups
10 Pushups
15 Air Squats

To be done 30 minutes before class

Push Press
3-3-3-3-3
– Try to hold a heavy 3 across all 5 working sets. The final minute of 3 from (4/12) is the weight we should be aiming for, if not heavier.

For time:
60 Burpee box jumps (24″/20″)
– Goal is to finish under 6 minutes, push to go under 5 minutes if possible. Same standard as the Open.

Do Beyond Rx’d programming 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.