Thursday 20141211 Open Class

Posted: December 10, 2014 by ladygrape01 in Uncategorized

S/S/S:

Back Squat

5, 5, 5+  add 5 from 25 Nov

.

WOD:

Video courtesy of JoeDeFranco.

The Limber 11

1. Foam Roll IT Band: 10-15 passes

2. Foam Roll Adductors: 10-15 passes

3. SMR Glutes (lax ball): 30sec. – 2min.

4. Bent-knee Iron Cross x 5-10 each side

5. Roll-overs into V-sits x 10

6. Rocking Frog Stretch x 10

7. Fire Hydrant Circles x 10 fwd/10 bwd

8. Mountain Climbers x 10 each leg

9. Cossack Squats x 5-10 each side

10. Seated Piriformis Stretch x 20-30sec. each side

11. Rear-foot-elevated Hip Flexor Stretch x 5-10 reps (3sec. hold) each side

.

Xtra:

Recover, hydrate, prep for tomorrow

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