Oct 9, 2016

Monday 2016.10.10


Warm-up:
- 5-7 mins individual stretching as needed
 
WOD:


You go, I go, 20 yds at a time of:
- 3x burpee broad jumps
- 4x walking lunges (2 ea leg)
- Bear crawl
 

* Partner A starts at the goal line, Partner B at the 20 yd line.
 

* Partner A does 3x burpee broad jumps, 4x walking lunges, and bear crawls to the 20 yd line to tag Partner B, then moves quickly to the 40 yd line waiting for Partner B to jump, lunge, crawl and tag them.

- WOD is 3 laps down and back (600 yds total). 

- Backwards bearcrawl on even numbered sets.
- Estimate 8 min or less per lap. 
- Scale # of laps as necessary. 
- 30 min time cap.

Cool Down:
- 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
- Child’s pose (10 deep breaths)

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!

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