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.
Dec 11 WOD
Great WU + 10:00 TM Run
Complete 60, 40, 20 for time – 35:38 (Got through all the sets of 40 at 30:00 time cap)
Row – 4:39 / 3:20 / 1:43
Jumping lunges – 20/20/20, 25/25, UB
Thrusters – BB – 20/10/10/10/10, 20/10/10, UB
DU – 1 trip / 3 trips / UB
Push UPs – 10/10/5s, 15/10/8/7, 10/5/5