Jan 3, 2017

Wednesday 2017.01.04



Warm-up:

- 30 Air Squats
- 30 Weighted Overhead Walking Lunges (45/25 plate)
- 20 SLOW Inchworm Pushups
- 5-7mins individual focus areas as desired

WOD:
For Time:
- Row 3 x 1K
- Rest 3 minutes between attempts


Row Technique Video - https://youtu.be/nGD0CTE1Ylk

Post time for each attempt to Comments

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


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

2 comments:

monroe said...

4:08, 4:11, 4:13.
Man, that was humbling.
Damper on 4, 26 SPM

Matt Slyder said...

3:29,3:54,3:55
Damper 5
Smoked