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.

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JTJoseph Butler Recent comment authors
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JT
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JT

A. Deadlift double up to 425
B. Partner wod
30m AMRAP
20 cal echo bike
20 ring dips
30 Russian kbs #70
60 double under
20 ring dips
30 kbs
20 echo bike
5 rounds

Joseph Butler
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Joseph Butler

Mix and match.
DL from.other day
Up to 280×2 and finished with 235×5. Based of 310 and rounded up.

1 min stations. 4 rounds.
45 sec max cal air Dyne 19, 21, 21, 21, 21
Max HSPU, 6 strict, 9 small kip, 9, 9
Hang PC #115. 10, 10, 10, 6