Warm-up:
- 4-5 min jump rope- Inchworm “out”
- Spiderman “back”
- PVC pass throughs
Then
- 3X Burgener warm-up cycles (pvc and or empty bar)
WOD:
For time: 50 Power Snatches (75/55)
Rest 5 minutes, then:
- 5 rounds for time:
- 10 Wall Ball shots
- 10 Box Jumps (24/20”)
Post times to Comments
Rest 5 minutes, then:
- 5 rounds for time:
- 10 Wall Ball shots
- 10 Box Jumps (24/20”)
Post times 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!