Mar 29, 2017

Thursday 2017.03.30



Warm-up:
- Run 400m
- Inchworm “out”
- Spiderman “back”
- PVC pass throughs
Then 2 rounds not for time
- 10 GHD hip extensions
- 10 walking lunges
- 10 GHD sit-ups
- 10 pull ups

WOD:
3 Rounds for Time:

- 50 ball slams (use slam balls, NOT med balls)
- 40 Double unders
- 30 Overhead Walking Lunges (35/25 KB or DB) 

Post time 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!


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