On the first day of a new cycle of workouts, you are ready for anything. You feel fresh, rested and ready to push hard. Over the years, CrossFitters have tried many different approaches to rest and recovery. In order to maximize intensity and volume, Greg Glassman suggests three days of work and one day of rest. Each day you train you should go hard. Rest days can be fully resting or active, depending on how you feel.

1. Warm up/mobilise

2. Strength: Build up to a 1RM Power Clean

3. Conditioning:

5 Rounds
In 2 minutes: 3 Power cleans 85% 1 Rep Max
In the remaining time complete max reps Double Unders.

Score is total number of Double Unders across all 5 rounds.

4. Recovery

The prowler hasn't featured in a WOD for a while! Maybe it will be time to rectify this soon!