Mar 15, 2017

Thursday 2017.03.16



Warm-up:
- 2-3 min jump rope
- Inchworm “out”
- Spiderman “back”
- PVC pass throughs
- Row 500m

WOD:
“Practice Day”

Pick a few or all of the movements and perform them for quality of movement. Then, grab a lacrosse ball, a roller, and a band and do some hunting for the tight spots in your tissues and joints.

5 x 20 Double unders
5 x 5 Toes to Bar
3 x 10 Wall ball
5 x 5 Box jumps
5 x 2 Strict Handstand Push ups

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!

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