Apr 5, 2017

Thursday 2017.04.06



Warm-up:
- Jog 400m
- Inchworm “out”
- Spiderman “back”
- PVC pass throughs
Then 2 rounds not for time:
- Row 250 m
- 10 air squats
- 5 burpees
- 3 pull ups
Then
- 5-7 min squat clean progressions to working load

WOD:
4 Rounds for Time:
- 8 Burpees
- 8 Squat Cleans 115/65
- 8 Box Jumps
- 8 Pull ups
- 400 meter run

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!


1 comment:

AARON DEVAN said...

18:05. Rx. Done on Friday the 7th