Wednesday 3/11/20

Warm up:
Jog 200m
High knees from speed bump to end of building
Butt kicks  to speed bump
Lateral shuffle R to line
Lateral shuffle L to end of fence
Jog back inside
10 lunge hip stretches
10 downward dog calf stretches

Strength (after WOD): 3-5 Rounds, NFT
5 Turkish sit ups ea side
30 flutter kicks

WOD: 5k run for time

Accessory: 3 x 30 sec ea
Box pigeon pose
1/2 kneeling rocking ankle dorsiflexion

Notes: 5K distance may be scaled at coach’s discretion. May substitute
5k row as needed. Turkish sit ups should be heavy, but allow for
controlled
motion. Ensure athletes maintain hollow during flutter kicks.