Sep 28, 2016

Thursday 2016.09.27


Warm-up:
- Jump rope 2xmins
- Hip bridge 5X10 sec
- 15 Air squats
- 10 Burpees

WOD:
For Time:
- 50 Double Unders
- 40 Wall Balls
- 30 Push Ups
- 20 Kettlebell Swings (Eye level, 53/35lb)
- 30 Push Ups
- 40 Wall Balls
- 50 Double Unders

*Bring swim suit and goggles for tomorrow, we’re going swimming!

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)

Sitting:
- 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 
comments.

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