FRI 12/22/23 WOD

Warm Up - 2 sets:  10 arm swings across - 10 arm swings overhead - 10 torso twists - 20 alternating hamstring scoops - 20 high knees - 20 butt kickers - :30 jumping jacks = :30 up-downs - :30 burpees - 2 sets:  200-meter run – Rest 2:00 between sets - 1 set:  200-meter run - 10 burpees

WOD

AMRAP 2:
200-m run L2-same L1-100m
AMRAP burpees

– Rest 2:00 –

AMRAP 4:
400-m run L2-300m L1 200m
AMRAP burpees

– Rest 4:00 –

AMRAP 6:
800-m run L2-600m L1-400m
AMRAP burpees

For total burpees

*Bike / Row substitutes allowed*

Post WOD - 3:00 seated straddle stretch