FRI 12/15/23 WOD

Warm Up - 200-m run – Then - 50 ft of each:  Jog x 3 - Skipping high knees - Lateral shuffle/direction - Toy soldiers (10 kicks then jog) - Samson lunges (10 lunges then jog) - Bunny hops (10 hops then jog) - Broad jumps (5 jumps then jog) - Burpee broad jumps (5 jumps then jog) – Then – 200m run - 1 set:  50-meter med-ball jog – Rest :15 -  50-meter med-ball run – Single KB carry - 1 set:  50-meter carry at the shoulder – Rest :15 - 50-meter carry at the side – Double KB carry - 50-meter double-kettlebell carry, slow – Rest :15 -
50-meter double-kettlebell carry, fast –

WOD
1600m run L2-1200m run L1-800m run
800m med-ball carry L3-20/14# L2-16/12# L1-400m @ 14/10#
400m single-KB carry L3-55/35# L2-45/25# L1-200m @ 35/15#
200m double-KB carry L3-55/35# L2-45/25# L1-100m @ 35/15#

For Time

Post WOD – 200-meter walk - 1:00 hamstring stretch/side