MON 1/22/24 WOD

Warm Up - 1 set:  200-meter jog (easy pace) - 10 alternating elbow-to-insteps - 10 leg swings/leg (front and back) - 1 set:  200-meter jog (moderate pace) - 10 alternating Samson stretch - 10 leg swings/leg (across the body) - 1 set:  200-meter jog (moderate pace) - 10 up-downs - 10 alternating lunges - 10 air squats - 1 set:  200-meter jog (fast pace) - 10 burpees to a target - 1:00 alternating single-leg squats –

WOD – 9 Min AMRAP
9 burpees to a 12” target L2-to 6” target L1-9 burpees
10 alternating single-leg squats L2-to target L1-8 alt. step back lunges

Rounds + Reps

Strength Warm up –Empty bar: 10 deadlifts – 10 no bar good mornings – 3 sets (add wt)

Strength - Deadlift – 10-8-8-6-6 (use weight that allows good form)

Post WOD - 1 set:  1:00 pigeon pose/leg - 1:00 calf stretch/leg