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 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
– AND/OR –
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

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.

  • Bruno Brousmiche

    Swim
    10 rounds
    25m pull
    25m kick
    50m swim

    Training mask session protocol 4 with assault bike
    Emom 15′ with mask: 20 sec hard / 40 sec easy
    After
    6 sets : 1′ hard without mask / 1′ easy with mask

  • Ingrid Ann Joyce

    WZA #4
    PRd # of squat clean and jerks at 185
    11 of the ?? I hit as Push Jerks 🤗

    Team training
    5 MU
    5 Dballs
    15 cal row
    While partner performs as many bbjo as possible
    x3 rounds

    Teams of 3: Sarah&Shelby
    100 WBs
    60 DB C&J at 35#s
    100 T2B
    30 Rope climbs
    Finished 21 out of 30 RC

    Sled push and banded spring max effort 6:1 Rest 3X