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.
Rest day
Hotel workout, based of Dallas 5 Hero WOD
5 minutes of Burpees – 75
Then, 5 minutes of: 6 rds
    8 deadlifts, 45# DBs.
    8 hang C&J 45# DB
Then, 5 minutes of: lost count but these hurt
    Turkish get-ups, 40# DB
Then, 5 minutes of: 6.5rds
    8 alt snatches, 44# db.
    8 push-ups
Then, 5 minutes of running on treadmill – .75mi
Nice all around WOD with minimal equipment. Getting back home this week?
Still away from home for the next week unfortunately
Hotel workout Based off the Dallas 5 Hero WOD
5 minutes of:
Burpees
Then, 5 minutes of:
7 deadlifts, 155 lb.
7 box jumps, 24-in. box
Then, 5 minutes of:
Turkish get-ups, 40-lb. dumbbell
Then, 5 minutes of:
7 snatches, 75 lb.
7 push-ups
Then, 5 minutes of: