Level 1

Recovery WOD:

5 minutes:

2 (1L/1R) Turkish get ups emom

10 minutes:

Row 20 seconds hard: 40 seconds easy

5 minutes:

2 Turkish get ups emom

Level 2

Recovery WOD:

5 minutes:

2 (1L/1R) Turkish get ups emom

10 minutes:

Row 20 seconds hard: 40 seconds easy

5 minutes:

2 Turkish get ups emom

Level 3

Recovery WOD:

5 minutes:

2 (1L/1R) Turkish get ups emom

10 minutes:

Row 20 seconds hard: 40 seconds easy

5 minutes:

2 Turkish get ups emom

Level 4 Rx

Recovery WOD:

5 minutes:

2 (1L/1R) Turkish get ups emom

10 minutes:

Row 20 seconds hard: 40 seconds easy

5 minutes:

2 Turkish get ups emom

 

Motivation

today is a recovery day, doesn’t mean you wont break a sweat. If you wont be here tomorrow, just push it a bit harder on the row, and you’ll get a solid metcon.

Strength

5 minutes open skill work, choose something you need to work on

HSPU, double unders, pull ups, light barbell work

Mobility:  foam roll 8+ minutes