Recovery Day
After three days of hard work, this day will be designed to help your body recover and prepare for the next two days. It will also be used as a day to work on the things that you are not good at. There will also be some mobility/correctives mixed in to these days that will help you stay healthy and avoid injury in the future.
5 minute EASY pace row (you should be able to hold a conversation)
5 minutes of double under practice. If you are a double under ninja, you may substitute any number of other skills to work on, such as pistols, handstands, snatch balance to name a few.
800 meter run EASY pace (you should be able to hold a conversation)
5 minutes of reverse slam ball tosses. This will help with hip explosion for the olympic lifts. It is also one of the events in this weekends primal games.
x2
This workout is not scored, it is used as a tool to keep everyone healthy and able to compete at a high level for long term athlete development.