Recovery Day

A. Maintenance
* Choose 2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10 minutes with them (5 each).
* Choose 2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10 minutes with them (5 each).
* Choose 3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 15 minutes with them (5 each).

B. Food Prep
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the week ahead. Get with a coach asap for a nutritional consult if you are yet to be aware of what those foods and quantities are. 

C. Athlete Journal
* Review last week’s entries in your journal. Look for discrepancies in your attendance and performance that you can focus on this week. That could mean you didn’t show up enough, you logged your workouts poorly (rushed or vague notes), or you physically had an off week and could perform better in the week to follow. TAKE ADVANTAGE OF EVERY OPPORTUNITY IN FRONT OF YOU!

*Some details inspired by Invictus

051317

“Wes”

For time:
Run 800 meters with a 25-lb. plate
Then, 14 rounds of:
5 strict pull-ups
4 burpee box jumps, 24-in. box
3 cleans, 185 lb.
Then, run 800 meters with a 25-lb. plate

“U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries sustained in a helicopter crash off the coast of Virginia. He was a member of Helicopter Mine Countermeasures Squadron 14 at the Naval Air Station in Norfolk, Virginia.

Van Dorn was a well-rounded and skilled athlete. According to his friends, he prided himself on his ability to lift huge weight with the big guys and run with the smaller ones.

Van Dorn is survived by his wife, Nicole; sons, Jaxton and Maddox; parents, Mark and Susan; brother, Max; and sister, Cara.”