Friday 2016.11.11

Warm-up: 

- Dynamic stretching

- Row 250m
- Spidermans 50ft
- Inchworm 50ft
- 15 air squats
- 10 GHD hip extensions
- 10 pullups
- Run 200m
- 10 mins individual focus as desired and or squat/front rack therapy

HERO WOD:

"Badger"

Complete three rounds for time of:
- 95 pound Squat clean, 30 reps
- 30 Pull-ups
- Run 800 meters

In honor of U.S. Navy Chief Petty Officer Mark Carter, 27, of Fallbrook, California, who was killed during combat operations in Iraq on Dec. 11, 2007.

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.

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Coach's Notes. Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!