Mar 30, 2017

Friday 2017.03.31



Warm-up:
- 4-5 min jump rope
- Inchworm “out”
- Spiderman “back”
- PVC pass throughs

Then 2 rounds not for time
- Row 250m
- 10 burpees
- 5 pull ups

WOD:
Partner “Cindy” AMRAP in 20 min:

- 5 pull-ups
- 10 push-ups
- 15 air squats

Teams of 2 people, one person working at a time.

Post completed rounds to Comments.

Cool Down:
Rig:
- Hang from Rig (1min)

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!


1 comment:

AARON DEVAN said...

20 rounds at 17:05. Stopped for torn palm