Dec 26, 2016

Tuesday 2016.12.27



Warm-up:
- 2-3 mins jump rope
- 2 rounds not for time
- 3-5 pull ups
- 10 air squats
- 5-7 mins individual focus as desired


WOD:
For Time 5 rounds of:
- 10 Pistols (alternating)
- 15 Pull Ups
- 30 Double Unders

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!

1 comment:

Devon Martellotti said...

24:18 scaled
5 each side pistol squats/supported
15 Jumping pull ups
90 singles