Nov 27, 2016

Monday 2016.11.28



Warm-up:
- Row 250m
- Spiderman 50 ft
- Inchworm 50 ft then

2 rounds of:
- 10 air squats
- 3-5 pull ups
- 5 Hollow Rocks
- 5 Supermans then
- 5-7 mins individual focus (i.e. improve up right torso and front rack positions)

WOD:
5 Rounds for Time (RFT) of:
- 8 Front squats (
95/65lb)
- 10 Pullups
- 20 AbMat sit ups

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!