Weekly Recovery WOD


Mobilize shoulder blades (video start 1:17) & TFL (just under crest of hip bone) with lacrosse ball

Shoulder strengthening: 3 round of:

10 internal/external rotation with band

12 face pulls (video start 3:03)

Glutes/hips/lower back strengthening: 3 round of

20s hold single leg glute bridge (each leg)

12 palof press

FIRE sequence: 3 rounds of:

12 jack knifes (level 1 in video)

30s hold/side side plank (do windmill if possible)

12 wood chops (6-10# ball or weight)

12 bird dogs

Hip stretch: crossed shins with forward fold (2min per leg: do not force position)

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