• Dynamic Warm Up

Strength:

• “Iron Shoulder Series”

Skill:

• 500m Row
• 30 Thrusters 95/65
• 20 Burpees
• Rest

*Teams get only one work station per exercise and one “rest” station. Athletes may not advance to the next work station until their preceeding teammates have completed their work at that station.

• 10 Minutes Thoracic mobility

• Dynamic Warm Up

Strength:

• “Iron Shoulder Series”

Skill:

• 500m Row
• 30 Thrusters 95/65
• 20 Burpees
• Rest

*Teams get only one work station per exercise and one “rest” station. Athletes may not advance to the next work station until their preceeding teammates have completed their work at that station.

• 10 Minutes Thoracic mobility

Skill:

Recovery Day
A.
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.

B.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

C.
Mental Restoration
* Different for everyone – could be 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.

• 10 Minutes Thoracic mobility