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.

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Chad G.
Chad G.
October 24, 2016 8:29 am

Put together a partner WOD with wife combining a few elements of days I missed:
Partners alternate stations, with only one working at a time…20 min. AMRAP
10 pullups
10 Alt. KB snatch (53/35)
10 Box jump overs (24″)
10 abmat situps
100 m Row
….Got 12 rds + 10 BJOs

Amy Boyd
Amy Boyd
October 23, 2016 12:34 pm

So….. anyone else’s legs really really sore??? I can hardly walk today hahaha

David
David
October 23, 2016 9:28 am

Optional conditioning. 3 mile run @ 80% of 1-mile PR pace. Goal was to keep each mile under 7:30. Did 7:30, 7:28, and 7:17

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