MON 9/23/24 WOD

Warm Up - 400-meter jog - 50 ft of each:  Walk on toes - Walk on heels - Bunny hop - High knees - Butt kickers - Lateral shuffle/direction - Karaoke/direction - High knee skipping - Walking lunges - Broad jumps - Burpee broad jumps - 1 set:  :30 calf stretch/leg - :30 leg swings/leg - 1 set:  200-meter run - 50-meter double-kettlebell front-rack lunge - 10 burpees to target - 100-meter double-kettlebell carry - 50-meter double-kettlebell front-rack lunge

WOD I – 15 Min AMRAP
50m Double-kettlebell front-rack carry L3-55/35# L2-45/25# L1-35/15#
10 burpees to target (12 in) L2-8 burpees to target (6 in) L1-6 burpees

Rounds + Reps

WOD II
5 box jumps L3-30/24” L2-24/20” L1-20/16”
10 dumbbell lunges L3-50/35# L2-40/25# L1-30/15#

5 Rounds for time

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