Nov 28, 2016

Tuesday 2016.11.29


Warm-up:
- Jog 400m
- Spiderman 50 ft
- Inchworm 50 ft then

2 rounds of:
- 10 PVC overhead squats
- 10 burpees
- 5-7 mins individual focus as desired


WOD:

20 minute AMRAP:
- Run 400 meters
- 30 Wall ball (20/14lb)

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)
- Child’s pose (10 deep breaths)
- Finish with foam roller as needed

Post completed rounds and reps to Comments.



  • Coach's Notes Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!
  • Coaches Clinic – 3 Dec 16 @ 0830
  • On Ramp – 10 Dec 16 @ 0830