Dec 30, 2016

Saturday 2016.12.31



Warm-up:
- 2-3 mins jump rope

2 rounds of:
- 3-5 pull ups
- 5-8 push ups
- 8-10 squats
- 5-7 mins individual focus as desired


WOD:
Partner WOD:

20 min AMRAP:
- 5 kipping pull-ups
- 10 push-ups
- 15 air squats

*And*
 
4 rounds of:
- 15 wall ball (20/14lbs)
- 30 double unders

This is a two-person partner WOD where Partner A does the AMRAP for as long as it takes Partner B to complete the four rounds of wall ball and double unders. Once partner B is rounds complete, swap roles. Post rounds and reps of the AMRAP completed to Comments. 

* If you are doing this on your own - do a 10 minute AMRAP followed immediately by four rounds of wall ball and double unders.

No gym? Practice weighted carries (farmer, suitcase, overhead). Find an object farm animal, kid, and carry it for five attempts of max distance.

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!

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