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.
Saturday’s WOD solo
A.3 Rounds
500m row (2:07/2:08/2:09)
30 Thrusters @ 45# (15/15, 18/12, 20/10)
20 Pull Ups (7/5/5/3, 10/5/5, 8/5/4/3)
1:30-2:00 rest
5:57/5:20/5:15
B. 1000m Run x 5 – 2:00 rest between runs
5:15/5:23/5:28/5:34/5:34
1000m Swim
“Lynne” 205 body weight
Bench press: 11/12/11/10/8
Strict pull ups 22/19/18/16/16
Done as couplet with about 3min rest b/t rounds.