WOD: Jun 26, 2017

• P/C...est 3RM (20:00)
• Foam roll your IT band. Start just below your hip and roll up and down to your outer mid-thigh ten to fifteen times, focusing on any tight spots. Then perform ten to fifteen rolls starting at your outer mid-thigh and rolling all the way down to the outside of your knee
• Foam roll your adductors. Start just below the crease of your hip and roll up and down your inner mid-thigh ten to fifteen times, focusing on any tight spots. Then perform ten to fifteen rolls starting at your inner mid-thigh and rolling down to the inside of your knee. Again, focus on the tight areas
• Glute/piriformis myofacsial release with a lacrosse ball. Take the lacrosse ball and sit on one your left butt cheek with a slight tilt. Cross your left leg. Roll for 30 seconds or so. Switch cheeks and repeat. Feel free to cry
• Rollovers into "V" sits: Perform thirty reps.
• Fire hydrant circles: Perform ten forward circles and ten backward circles with each leg.
• Mountain climbers: 3x20 total reps.
• Groiners: Perform ten reps. Hold the last rep for ten seconds. Make sure to push your knees out with your upper arms while dropping your butt down.
• Static hip flexor stretch: Perform 3 sets of 10 seconds on each leg. Complete all three sets on one side before moving to the other.