FUNDAY

 For TIME, in TEAMs of 2:

 20 Pull-Ups
 40 Toes-to-Bars
 50 Deadlifts (185/135)
 200 Double-Unders
 60 Box Jumps (24/20 in)
 40 Burpees
 20 Cleans (185/135)

*1 TEAM Member working at a time
    Partition the Reps as you wish

Wednesday

EMOM for 20min:

 30 Double Unders 

 20 Hollow Rocks

 20 Athletic Burpees

 30 Russian Twist 

Tuesday

Great effort yesterday!

Active Recovery*

20 minutes of movement: run, row, walk, ski, swim…

*Zone: light pace (should be able to hold conversation)

MobilityWOD Episodes

Rest Day (from CrossFit.com)

The rest day — embraced by some and dreaded by others — is in some ways just as important as the days hit with intensity in the gym.

Scheduled rest days enable us to maximize intensity in training, either because we just rested and were feeling fresh or because we know we have a rest day coming up.

Taking regular rest days allows us to choose our rest days before they choose us, reducing the risk of injury, training plateaus, and burnout.

It's also important to note that while it's good to have a set schedule, things can and will change over time depending on an athlete's health, age, stress levels, nutrition, and goals.

Check-in regularly, analyze your performance, and make tweaks accordingly. Find accountability — both for showing up and for resting—and create a plan to maximize intensity and improve fitness for life.

Monday

 "The Seven"

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven stars were etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

7 Rounds for TIME of:

 7 Handstand Push-UPs

 7 Thrusters (135/95)

 7 Knees-2-Elbows

 7 Deadlifts (245/165)

 7 Burpees

 7 KB Swings (70/53)

 7 Pull-UPs