Apr 23, 2017

Monday 2017.04.24


Warm-up:
- Jog to running track then
- 25m easy pace (high knees, donkey kick, high skipping, side skipping, backward skipping, and forward sprint to halfway then backpedal).
- Static stretching as needed


WOD:
4 Rounds for Time:
- Run 800 meters

Rest 2 minutes between rounds

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!