Oct 4, 2016

Wednesday 2016.10.05


Warm-up:
- From Bubble – slow jog to track
- 5-7 mins individual stretching as needed

WOD: 
4 Rounds, each for time of:
- 800 m run 
* Rest as needed between rounds

Cool Down:
- Brisk walk back to Bubble

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!

5 comments:

AARON DEVAN said...

3:05 -3:32

Running is my goat.

Patrick Rood said...

2:56, 2:59, 3:04, 3:01

Michelle Kasper said...

My times were really inconsistent. I didn't warm up enough. 4:38, 4:20, 4:09, 3:57.

Sara Cheatham said...

3:54, 4:01, 4:02, 3:50

monroe said...

Did two of the Team WOD workouts with Brandie, Matt, and Rebecca