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.
Make up work, finally done traveling…got off airplane right to box
A. Emom 15
1. 3 strict mu
2. 5 def shspu , 3.75″ def (last 2 sets 3/2)
3. 50 du
B. Emom 8.24 (3 sets)
35 cal echo bike
10 thrusters 115
10 bar face burp
8 bmu
4:55, 4:55, 5:22. , bmu all 5/3
Traveling yesterday. Completed Saturday’s workout today!
A. Completed
B. 9:20 then 6:16
C. Completed
Took yesterday off. Ran this morning 2.5 miles. Ready to hit it again on Mon.
Did yesterdays run and got to do with a partner!
1Mile rest 2mile rest 1mile 65-75%