Dec 28, 2016

Thursday 2016.12.29



Warm-up:
- 100 X side straddle hop (jumping jacks)
- 10 air squats
- 10 push ups
- 5-7 mins individual focus as desired


WOD:
For Time:  

21-15-9
- Walking Lunge (each leg = ½ rep, so that’s 42, 30, and 18 lunges))
- Sit Up
- Burpees

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

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

1 comment:

Patrick Rood said...

6:22. Added a couple of lunges cause I can't do math.