MON 6/24/24 WOD

Warm Up - 200-meter jog - 10 slow calf raises - :20 single-unders - :20 Samson stretch/leg - :20 single-unders - :20 Cossack squat stretch/leg – Running prep:  200-meter run, slow - :30 alternating hamstring scoops - 2 sets:  :30 running position drill per leg - :30 lean and pull drill - :30 running falling drill - 100-meter run - 1 set:  400-meter run, workout pace – Jump rope:  :20 jump in place (no rope) – :20 single unders - :20 high jump singles - :20 single + single + double under –

WOD I
800-m run L2-same L1-600m
75 double-unders L2-25 double unders L1-100 singles

4 Rounds for Time

WOD II
1:00 V-ups
1:00 tuck-ups
1:00 hollow rocks
– No rest between movements.

Total Reps

Post WOD - :30 calf stretch / leg – 2 sets