Nov 9, 2016

Thursday 2016.11.10


Warm-up:
- Dynamic stretching
- Run 400m
- 5-7 mins individual focus as desired


WOD:
"Annie"
50-40-30-20 and 10 rep rounds of:
- Double-unders
- 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!


5 comments:

AARON DEVAN said...

6:54 -rx

Rj Mantick said...

Rx: 6:48

AARON DEVAN said...

Solid RJ. Would love to have you as a part of the 0630 class.

Mark Vidotto said...

Swingin' Annie: DU, KB Swings, AMSU. same rep scheme
12:29

Matt Slyder said...

10:17 Sx (3:1 SU) PR -2:45 time, getting better, but no DU yet...