Thursday March 16, 2017
(Husband and wife duo, Sharon and David working together as a unit during the warm-up earlier this week. Awesome to see families that support each other in their health and personal development!)
Level 1 & 2 WOD:
AMRAP in 13 minutes:
3,3,3,6,6,6,9,9,9……
Kettlebell Swings (53,35)
Sumo Deadlift High Pulls (75,55)
Burpees
BOOTCAMP:
same as class WOD except switch out the barbell SDHP for a KB SDHP instead
POST WOD GOAL WORK OR MOBILITY SESSION: (this session is about 30 minutes long)
15 neck circles each direction
2 minute ear to shoulder stretch on each side
15 snow angels on foam roller
2 minute chest stretch on each side
2 minute lat stretch with band each side
5 bridge-ups (go to your head or all the way up onto your hands)
10 cat-cows
2 minute pigeon stretch each side
2 minute batman hip openers for side split each side and then for middle split
2 minute doorway hamstring stretch each side
2 minutes Barbell roll calves (can do both sides at the same time)
