Nov 13, 2016

Monday 2016.11.14

Warm-up:
- Row 15 calories at a moderate pace with good form

2 rounds of:
- 15 air squats
- 10 box step ups
- 5 burpees
- 5 min individual focus as desired


WOD:
For time:
- 1,000-m row
- 30 wall-ball shots
- 30 box jumps
- 750-m row
- 20 wall-ball shots
- 20 box jumps
- 500-m row
- 10 wall-ball shots
- 10 box jumps

*Use a 20-lb. ball and a 24-in. box.

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!

3 comments:

Mark Vidotto said...

14:09
hard to breathe in the whole chest region after.

AARON DEVAN said...

15:05 - Rx

Matt Slyder said...

16:16 Rx