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.

For each of the following, partners will alternate complete rounds, and work through as many rounds and reps as possible in 8 minutes:

16 Kettlebell Swings
8 Strict Pull-Ups

Rest 4 minutes, and then…

8 Burpee Box Step-Overs
8 Stationary Dips

Rest 4 minutes, and then…

8 Alternating Single-Arm Dumbbell Snatches
8 V-Ups

A.
Three sets of:
Dumbbell Walking Lunges x 20 steps
Rest 60 seconds
Single-Arm Dumbbell or Kettlebell Row x 10-12 reps each arm @ 21X0
Rest 60 seconds

B.
For time:
400 Meter Run
50 Wall Ball Shots
40 Box Jumps or Step-Ups
30 Dumbbell Shoulder to Overhead
20 Toes to Bar
400 Meter Run

A.
Four sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 45 seconds
Dumbbell Bench Press x 8-10 reps
Rest 45 seconds
Side Planks x 30-45 seconds each side
Rest 45 seconds

B.
Five rounds for time of:
5 Calories of Assault Bike
10 Push-Ups
20 Kettlebell Swings (24/16 kg)

A.
Four sets of:
Dumbbell Shoulder Press x 8-10 reps
Rest 30 seconds
Alternating Dumbbell Lunge x 10 reps each leg @ 1010
Rest 30 seconds
Supine Leg Lowering x 10-15 reps @ 3011
(lower back remains in contact with the floor)
Rest 30 seconds

B.
Three sets of:
Row 300/250 Meters
10 Dumbbell Man-Makers
Rest 2 minutes