4 Super Sets​(8-12 min)
Strict Pull-Ups x 3-5 @21X1
(2 sec ECC, 1 sec pause at bottom, 2 sec pause at top)
Hollow Rock x 30 sec
*rest 60-90 sec b/w sets

Partner WOD: 20 min AMRAP

10 Box Jump Over (24/20)
15 Row cal
20 DB Push Press (35/25)

*scale DB weight up or down as needed
*partners alternate rounds


Conditioning: For Time (20-30 min)

800m Run
50 Air Squats
10 Pull-Ups
600m Run
40 Jump Squats
10 Pull-Ups
400m Run
30 Box Jumps ​(24/20)
10 Pull-Ups
200m Run
20 Goblet Squat (choice)
10 Pull-Ups

Good read from Mark’s Daily Apple:

What Causes Slow Post-Workout Recovery—and What Can You Do About It?

By Mark Sisson
One of the biggest mistakes I see among people who exercise is they forget this core truth: we get fitter not from training, but from recovering from training. This doesn’t just occur in beginners either. Some of the most experienced, hardest-charging athletes I know fail to heed the importance of recovery. Hell, the reason my endurance training destroyed my life and inadvertently set the stage for creation of the Primal Blueprint was that I didn’t grasp the concept of recovery. I just piled on the miles, thinking the more the merrier.

It didn’t work.

What is recovery, anyway?

There’s short-term recovery. Your heart rate slows back down, your body temperature drops, your sweat dries, your muscles and lungs stop burning.

Long-term recovery is less conspicuous, more internal. You replace lost energy stores, repair damaged muscle, clear out waste products, and begin the process of adaptation to the training.

When both short- and long-term recovery happen together, you “feel ready” to go again.

Some portion of how quickly we recover from training is out of our direct control.

Genetics is one factor we can’t control. Researchers have found genetic variants of collagen-encoding genes that increase or decrease the rate at which we recover from exercise-induced muscle damage, muscle tissue genes that increase resistance to exercise-induced muscle soreness, immune genes that affect the speed of adaptation to training. But even many genetic variants purported to affect recovery act through decisions carriers make. A carrier of a genetic variant linked to muscle power experienced more muscle damage and required more recovery after a soccer match, but only because that carrier “performed more speed and power actions during the game.”

Age is another factor out of our direct control. Sure, living, eating, and training right can stave off many of the worst effects of aging. Sure, a sedentary 70-year-old will recover from a workout far more slowly (if he or she can be cajoled into training) than a 70-year-old master athlete. But time does tick on. Following training that fatigues but doesn’t damage the muscles, like easy cycling, light weight training, or a sub-aerobic threshold jog, older athletes recover muscle function and performance at similar rates to younger athletes. After intense exercises that damage the muscles, like sprints, heavy lifting, intervals, or longer race-pace runs, however, older athletes recover more slowly than younger athletes.

Other factors, while preventable and modifiable over the long haul, inexorably inhibit workout recovery once they’re in place:

If you’re sick, you won’t recover as quickly. Illness diverts some of the resources that would otherwise be used to recover from training.

read full article here…