Warm-up:
- Dynamic stretching
- Jog 400m
- 10 air squats
- 10 push ups
- 10 box jumps
- 10 strict pullups
- 10 PVC pass throughs
Squat therapy
- Accumulate 2 mins in bottom of goblet squat (upright torso focus)
Front rack therapy
- Accumulate 2 mins with barbell static in front rack position
WOD:
“Fran”
21-15-9
- Thrusters 96/65lb
21-15-9
- Thrusters 96/65lb
- Pull Ups
Cool Down:
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
Post loads and results to comments.
Coach's Notes.
Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!