- Row 500m
- Spiderman 50 ft
- Inchworm 50 ft
2 rounds not for time
- 10 air squats
- 5-8 med ball cleans
- 5-8 empty bar press
- 5-7 mins individual focus as desired
WOD:
Clean and Jerk - 1-1-1-1-1-1-1
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)
- 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!
- On Ramp – 10 Dec 16 @ 0830