Apr 13, 2017

Friday 2017.04.14



Warm-up:
- 3-4 min jump rope
- Inchworm “out”
- Spiderman “back”
- PVC pass throughs
- Run 400m
Then
- 5-7 mins pull up, push up and squat work up as desired

WOD:
Partner “Murph”

- With a partner, run one mile
Then do:
- 100 Pull ups
- 200 Push ups
- 300 Squats
- Run one more mile with your partner

Split up the pull ups, push ups, and squats between partners any way you like.

If you have a 20lb vest…

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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!