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.
Partner WOD
20 Min AMRAP
Partner A
Run 400 M / Row 500
Partner B
AMRAP
12 DB Snatch (not alternating 25/50 (I went light because of the stupid elbow)
18 situps
24 DU
12 rounds
Just a simple light get us moving WOD with my 9 yr old daughter
A. 3 rounds (roughly 7 min per round)
1 min run on TM
5 pull ups
10 stationary dips
15 SU/DU (for me)
20 KBswings @ 7#/16kg
25 lying down T2B
B. HS Hold
Wall facing 12s/14s for daughter
Wall facing 2:14 / heels on wall 2:16 for me