Dec 29, 2016

Friday 2016.12.30



Warm-up:
- Row 500m
- 2 rounds not for time
- 10 GHD hip extensions
- 10 med ball cleans
- 3-5 pull ups
- 5-7 mins individual focus/Power clean workups as desired


WOD:
15 – 12 – 9 – 6 – 3

- Power cleans @ 135lbs / 85lbs
- Pull-ups

No gym? Practice planks and handstand holds. Accumulate 5 minutes in each position.

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 times to Comments.


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

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