Apr 18, 2017

Wednesday 2017.04.19



Warm-up:
- 3-4 min jump rope
- Inchworm “out”
- Spiderman “back”
- PVC pass throughs
Then 2 rounds not for time:
- Row 250m
- 10 light KB thrusters
- 5 pull ups
 
WOD:
Jackie”
- 1000 meter row
- 45 pound Thruster, 50 reps
- 30 pull-ups

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!