Recovery Day
A.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills 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.
2 rds turkey purge- solo
3 Minutes of S2OH(65 lbs) 60/55
Rest 2 Minutes
3 Minutes of Front Squats (65 lbs) 38/40
Rest 2 Minutes
3 Minutes of Burpee 29/29
Rest 2 Minutes
Two rounds of thanksgiving purge done with my wife Rx. Changed every 10 reps. I ran out of time and energy!
Push press: 82, 87
Front squat: 86, 68
Burpees: 48, 50
WU – AB Tabata – 20:10 – 36 Cal
A. Sat’s WOD Done Solo with 2:30 rest between sets
7 Deadlifts @ 135#
14 Chest to Bar
400m Run – TM @ 8mph
3:37 / 3:25 / 3:25 / 3:17 / 3:24
***round 1 I had to make a shoe change…I can not run in my metcons…and forgot to switch shoes prior to starting
B. 2 sets – DBs in FC @ 35# / 40#
BSS x 6 @ 31X1
Walking lunges x 18