FRI 8/4/23 WOD

Warm Up – 400m (slow) run – Down and back:  Tip Toe walk – Heel walk – Bunny hops – Heel pulls – Shuffle – Carioca – High knee skip – Walking lunges – Broad jump – Burpee broad jump - :30 calf stretch each leg - :30 leg swings each leg – 1 min to run 200m (rest remaining time) *Increase pace each round – 3 rounds –

WOD

3 Mile Run L2-2.5 Miles Run L1-20 min max distance run

For Time

POST WOD - 1:00 plank hold (forearms) - 1:00 right-sided plank hold - 1:00 left-sided plank hold

STRETCHING - 1:00 foam roll calf each leg - 1:00 lacrosse ball roll each foot