Apr 4, 2017

Wednesday 2017.04.05



Warm-up:
Dynamic stretching (shoulder rotations, trunk/hip rotations, knee rotations, bend and reach w/flatback, etc)

WOD:
Swim ½ Mile - That’s 17.5 laps, or 35 lengths of the Harney pool

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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