Wednesday, November 22, 2017

WOD 112217

Wednesday

Warm Up:
400m Run/Row
Hold the bottom of the squat for 10 sec.
Goblet Squat hold the bottom for 20 sec. while pressing out on the knees with the elbows
Coach Stretch 10 sec. each side
Runners Stretch 10 sec. each side
10 PVC Pass Thrus

Mertcon:
For Time:
30 Med Ball Squats 20#/14#
30 Pull-Ups
25 Med Ball Squats 20#/14#
25 Pull-Ups
20 Med Ball Squats 20#/14#
20 Pull-Ups
15 Med Ball Squats 20#/14#
15 Pull-Ups
10 Med Ball Squats 20#/14#
10 Pull-Ups

Cool Down:
A good 10 minutes worth of self paced stretching
-Concentrating on stretching out the arms, quads, and hamstrings
-Biceps and legs will be a little sore if you don't work some of the lactic acid out
-Foam roll, use the posters

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