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.
WZA #4
PRd # of squat clean and jerks at 185
11 of the ?? I hit as Push Jerks ?
Team training
5 MU
5 Dballs
15 cal row
While partner performs as many bbjo as possible
x3 rounds
Teams of 3: Sarah&Shelby
100 WBs
60 DB C&J at 35#s
100 T2B
30 Rope climbs
Finished 21 out of 30 RC
Sled push and banded spring max effort 6:1 Rest 3X
Swim
10 rounds
25m pull
25m kick
50m swim
Training mask session protocol 4 with assault bike
Emom 15′ with mask: 20 sec hard / 40 sec easy
After
6 sets : 1′ hard without mask / 1′ easy with mask