Nov 20, 2016

Monday 2016.11.21



Warm-up:
- Row 500m
- Spiderman 50 ft
- Inchworm 50 ft
- PVC pass throughs

2 rounds of:
- 10 GHD hip extensions
- 10 Burpees
- 10 wall ball shots
- 5 -7 mins individual focus/practice as desired


WOD:
7 Rounds for Time (RFT) of:
- 7 Sumo Deadlift High Pulls
(95/65lb)
- 7 Front Squats
(95/65lb)
- 7 Push Jerks (95/65lb)

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!