Mar 14, 2017

Wednesday 2017.03.15



Warm-up:
- Jog/Run 400m
- Inchworm “out”
- Spiderman “back”
- PVC pass throughs
Then 2 rounds NFT:
- 5 – 8 hand release pushups
- 8 – 10 AbMat sit ups
- 30 – 45 sec jump rope

WOD:
10 Rounds for Time:
- 30 Double-Unders
- 20 AbMat sit ups
- 10 hand-release push ups

Post times 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!