FRI 5/17/24 WOD

Warm Up - 2 sets:  10 scorpion stretches (slow) - 10 table tops (slow) - :20 sit and reach (middle) - :20 sit and reach (left leg) - :20 sit and reach (right leg) - 2 sets:  1:00 row (easy to moderate pace) - 10 good mornings + hop - 10 leg swings/leg - 2 sets:  10 sit-ups - :30 row (fast pace)

WOD – 8 Min AMRAP
30 AbMat sit-ups L2- 20 abmat situps L1-15 abmat situps
15/10 calorie row L2-12/8 cal row L1-10/6 cal row

Rounds + Reps

WOD II
400m run L2-300m L1-200m - Rest 1:00
800m run L2-600m L1-400m - Rest 2:00
1,200m run L2-800m L1-400m - Rest 3:00
1,600m run L2-1,200m L1-600m

Total Time

Post WOD - :30 couch stretch/side - :30 elevated pigeon stretch/side - :30 seated reach stretch