Sep 29, 2016

Friday 2016.09.30

- Row 500m

2 Rounds of:
- 15 GHD
- 10 Push-ups
- 5-7mins individual focus areas as desired


10 rounds for time of:
- 3 Handstand push-ups
- 6 Deadlifts 225/155
- 12 Pull-ups
- 24 Double-unders

Cool Down:
Lying on the floor:
- Hamstring stretch (20-30 secs each leg)
- Lumbar stretch (pull knees to chest, holding knees just below knee caps, press lumbar region into floor while gently rocking side to side, 20-30 secs)

- Butterfly stretch (20-30 secs), then
- Couch stretch (20 -30 secs each leg)
- Extended Child’s pose (10 deep breaths)
- Finish with foam roller as needed

Post loads and results to 

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

Coach's Notes. Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!



20:05 - Rx

That was fun.

Dwayne Beasley said...

36:38 2x1 single unders. Rebecca thinks I did 11 rounds haha

Matt Slyder said...

Rx# SU