Nov 7, 2016

Tuesday 2016.11.08

Warm-up: 
- Jog to track
- Dynamic stretching (quads, hamstrings, calves)


WOD:
- Sprint 8 x 200 meters

Post splits to Comments

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



Coach's Notes. Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!


3 comments:

Matt Slyder said...

Avg 40sec laps

Matthew DeSabio said...

good workout today
32, 32, 33, 34, 35, 37, 36, 35

AARON DEVAN said...

30-35 per lap