Oct 11, 2016

Wednesday 2016.10.12

Warm-up: 
- Dynamic stretching
- Jog 400m
- 10 air squats
- 10 GHD sit ups
- 10 push ups
- 10 GHD back extensions
- 10 strict pullups
- Accumulate 2 mins in bottom of goblet squat (upright torso focus)


WOD:
“Nancy”
5 Rounds for Time:
- 400m Run
- 15 OHS x 95/65lbs

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!