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.
July 16 WOD
A. BMU progression x 30 min
B. 4 Rounds for time – 7:29/7:53/8:27/7:32 = 31:21
Row 500m – 2:12 / 2:18 / 2:20 / 2:18
Run 400m – slow / slower / slowest /sloth
10 SHSPU – w/abmat – 7/singles with MANY fails, 4/3/3, 3/3/4, UB
10 DB Box step overs – All UB
***wow this was brutal…so glad most wont see my score…the runs were soooo slow and the SHSPU were a mess until the last round when I finally got hands positioned right and dropped the head in the right place….UGH!
2 rounds
1600 meter row 728, 700
1600 meter run. 815, 810