Active recovery

Today will be all about active recovery for those of you who competed on Saturday. Roll out, warm up, and move around for at least 30 minutes. Run, row or work on some skills but nothing to tasking.

For those of you who did not compete here is the work for today:

Warm Up:

Muscle ups- 7 sets of 3/5 unbroken reps

Pistols- 3 sets of 10 alternating reps

Turkish get ups- 5x2 with moderate weight

SWOD:

Deadlift- 10,8,6,4,2 going up in weight each set, be smart with your weight jumps!

Bench press- 5x3 work up to a challenging weight

Muscle Endurance:
Every minute on the minute for 10 minutes perform:
6 ring dips
12 air squats

WOD:
For time:
400m run
15 Tire flip Jump Throughs ( or 15 deadlifts225/155 and 15 box jumps 24"/20)
400m run
12 Tire flip Jump Throughs ( or 12 deadlifts225/155 and 12 box jumps 24"/20)
400m run
9 Tire flip Jump Throughs ( or 9 deadlifts225/155 and 9 box jumps 24"/20)
*Flip the tire, jump in, jump out is one, turn around and repeat*