Warm-up:
- Jog 400m- Inchworm “out”
- Spiderman “back”
- PVC pass throughs
Then 2 rounds not for time:
- Row 250 m
- 10 air squats
- 5 burpees
- 3 pull ups
Then
- 5-7 min squat clean progressions to working load
WOD:
4 Rounds for Time:
- 8 Burpees
- 8 Squat Cleans 115/65
- 8 Box Jumps
- 8 Pull ups
- 400 meter run
Post time to Comments
- 8 Burpees
- 8 Squat Cleans 115/65
- 8 Box Jumps
- 8 Pull ups
- 400 meter run
Post time 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!