WoD 12.10.18

Recovery/Conditioning
A.
warm up+assistant work
25min rotate groups of:
a.8min bands mobility
b.8min massage with foam rollers and barbells
c.8minpartner stretching or animal flows or mobility flows

5min transition time

B.
Emom x 3
Row/ab/ski 7-14kcals
Park run
10-14 Light weight Deadlifts

Rest 1min

Emom x 3
Row/ab/ski 7-14kcals
Park run
8-12 box jumps

Rest 1min

Emom x 3
Row/ab/ski 7-14kcals
Park run
50” Plank hold

Rest 1min

Optional set, if you feel strong and fresh:
Emom x 3
a.Amrap Deadlifts
b.Amrap Box Jumps
c.Amrap Burpees
d.Amrap Kcals Row/ab/ski

Coaching notes

Load at the deadlifts must be around 30-50%
Goal: This is a recovery session from yesterdays hero wod.Remember that progress happens when we give time to our body to rest and recover.
—It is also good chance to work on your flexibility that is TREMENDOUS important aspect for good health and fitness