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 โ€“ 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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Mike Slagle
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Mike Slagle

Mashup of he last two days.

A. Tempo deadlifts:
305×4, 305×5, 315×6.
I thought I was warmed up initially, but I guess not…I was super excited to get 6 at 315 though!

B. Dissecting Kelly dome with my wife
Rx expect I raised the box jumps to 27โ€ to make up for skipping the tall box jumps

4 wall balls short of 7 full rounds

Candy Olkey
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Candy Olkey

July 10 WOD A. 3 sets Push Press x 10 100# x 8, 95 x 10, 95 x 10 ***Couldn’t get 10 reps at 100# dropped to 95 which is my 10 RM…and reps 9&10 were SUPER TOUGH! B. Strict JT – 5:42 / 6:41 / 5:17 = 17:40 Strict HSPU (Band assist) – UB(SLOW), 10/5, 8/1 Strict Ring Dips – 4/3/3/3/3/3/2, 3/doubles, all singles Strict Push Ups – 7/7/7, 9/6, UB ***SHSPU were super tough even with a band…it took forever to get the very last rep! Ring dips were tough but manageable with small sets and singles. Push… Read more ยป

Mike Slagle
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Mike Slagle

Well done! That was a really tough day. You did great on each part. Enjoy being on lake time ๐Ÿ™‚