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4 rounds

18 OH Plate Lunges (25/15 lb.)
12 Ring Rows

Straight into a 90-sec.
Hold at the top of the
Ring-Row position.

To be done 60 minutes before class

As many reps as possible in 20 minutes:
400m Run
10 Ring Muscle ups

– Goal is to get 5+ rounds. If you are proficient with muscle ups, how many rounds can you complete unbroken?

For time:
100 GHD Sit up
– Scale to 50 reps if you have not reached that many reps by 2 minutes.

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.