THU 9/28/23 WOD

Warm Up - 400-m run (easy pace) - 25-ft down and back:  Bear crawl (down) - Samson lunges (back) - Spiderman twist - Side lunges - Crab walk (focus on maintaining high hips) - Burpee broad jump – heel pulls – high knees – high skips – quick skips – zig zag jumps – criss cross jumps - 200-m run (moderate pace) –

WOD I

400m run L2-300m run L1-200m run – run should be 2:00 or less

-Rest 3 min-

3 Rounds - your score = fastest time

WOD II – 16 Min EMOM

:30 max cal bike

:30 rest

Total Cals

Post WOD - :30 seated pike stretch - :30 figure-4 stretch/side