Nov 14, 2016

Tuesday 2016.11.15


Warm-up:
- 2-3 mins jump rope (SU or DU)

- 2 rounds NFT
- 10 ring rows
- 10 hollow rocks
- 10 Supermans
- 5 mins individual focus as desired

WOD:
- Weighted Pull ups -  3-3-3-3-3

Follow with 5 rounds no rest of:
- 10 Back extensions
- 10 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!