Active Recovery Day
If you are sore or fatigued from the past two days, please listen to your body and take a full rest day. Perform some mobility work and be sure to get a good stretch in. The definitive source for mobility work is Kelly Starrett's Mobility WOD where you can find a myriad of exercises and stretches to assist in any muscle soreness you may have. For those of you who feel fresh and are ready to continue with the programming, I suggest the following:
Work Capacity: At an active recovery pace, perform "Light Eva" 5 Rounds for time of:
* 800m run
* 30x KB Swings (53#/35#)
* 30x Pull-ups
Post results to comments.
Warm-up: 2' max double-unders: 133, Pretty sloppy on these lots of trip-ups but I managed to get my wrist more involved than shoulder towards the end.
ReplyDeleteWork Capacity: 37:43, didn't push real hard with this. Runs on a treadmill at 1% incline 9.0 first few rounds 8-8.5 after. Swings were solid pretty much went 20-10 every round but pull-ups were slow was slipping and didnt want to shred my hands.
50 GHD Sit-ups / 50 Extensions - done