Oct 25, 2016

Wednesday 2016.10.26


Warm-up:
- Row 500m
- Dynamic stretching

2 rounds of:
- 10 air squats
- 10 GHD hip extensions
- 10 pushups
- 10 GHD sit ups
- 10 strict pullups

WOD:
Deadlift - 5-5-5-5-5

*Bring suits and goggles tomorrow for a swim WOD.

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!