Warm-up:
- 3-4 min jump rope- Inchworm “out”
- Spiderman “back”
- PVC pass throughs
Then 3 rounds not for time:
- 15 air squats
- 10 light DB/KB thrusters
- 5 pull ups
WOD:
15 Minute AMRAP
- 18 Double unders
- 12 Wall Ball
- 6 (total) Toes-to-bar, Chest-to-bar pull ups, alternating (One T2B, one C2B, one T2B, one C2B, one T2B, one C2B)
Post rounds and reps to Comments.
- 18 Double unders
- 12 Wall Ball
- 6 (total) Toes-to-bar, Chest-to-bar pull ups, alternating (One T2B, one C2B, one T2B, one C2B, one T2B, one C2B)
Post rounds and reps 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!