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.
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
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