Dec 7, 2016

Thursday 2016.12.08

Warm-up:
- Side Straddle Hop 50 reps
- Brisk walk 200m (out)
- Jog 200m (back)
- 5-7 mins individual focus on lower body as desired


WOD:

Run 5K

Yes, it’s cold outside. Warm up well. Don’t over dress. Dress so you’ll feel a little chilly for the first mile or so. Get out your chap stick, some Vaseline for your cheeks, and suck on a throat lozenge to coat your throat.


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 time to Comments.


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

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