Dec 22, 2016

Friday 2016.12.23

Warm-up:
- Slow jog to track and or 800m around track
- 5-7 mins individual focus as needed

WOD:

For time:

Three person WOD: Sprint Relay

- Sprint 10 x 100 meters. With two persons at one end of the course and one at the other, one person from the two person end sprints to the end and tags the person there, who sprints to the end and tags the person left there. You rest only as long as it takes the other two to sprint 100 meters. Continue until all have completed 10 repetitions.

If you are all by yourself, sprint 10 x 100 meters. Rest on a 2:1 basis (twice as long as it took to complete the distance).

Post total time (or splits if you are a single) 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)
- 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!

On Ramp – 14 Jan 17 @ 0830

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