Friday, 22 April, 2011

Everybody:
Burgener Warm-Up http://www.youtube.com/watch?v=tk9MogjNas4&feature=related (in case you forgot) in addition to your normal warm-up.
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Atsugi WOD
25 squats
25 meter (from pull-up bars to women's locker room) bear crawl
25 burpees
25 meter bear crawl
25 pull ups
25 meter bear crawl
25 sit-ups
25 meter bear crawl
25 squats

States WOD
Same - substitute towel pull-ups if no bar available
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Everybody:
Cooldown emphasizing shoulder/rotator mobility. Sampson stretch to loosen up those hip flexors. Atsugi, breakout the foam rollers to flush out the low back/glutes/hamstrings after a tough week.