Weekly Recovery WOD

Reminder: We will be holding a special mobility session on Thursday (3/1) at 5:30pm!


Mobilize upper lats (just under armpit: video start 0:50s)  & glute medius with lacrosse ball

Shoulder strengthening: 3 round of:

20 diagonal pull aparts (10 per direction)

10 single arm shoulder press with band; each arm (if no band, substitute wall slides: video start 2:05)

Glutes/hips/lower back strengthening: 3 round of

10 eccentric glute bridges (use paper plates under feet to slide)

12 windshield wipers (on each side)

FIRE sequence: 3 rounds of:

12 horizontal knee tucks with resistance (red band)

10 KB around the worlds in each direction (first 15s in video)

10 KB halos in each direction

3 candlestick melts (start minute 4:39: watch her back. Move to GHD if able)

Hip stretch: dragon (2min per leg: do not force position: video start 0:37s)

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