THU 10/10/24 WOD

Warm Up - Hip rotations – out and around - Hip rotations – in and out - Heel walks - Toe walks - Outside feet - Inside feet - A skips - B skips - C skips - High knees - Butt kicks – Carioca -  - Skipping (forward/back/height/length) - Shuttle runs - 1 set:  200-meter run, slow - :30 alternating hamstring scoops - 2 sets:  :30 running position drill per leg - :30 running in place drill - :30 partner falling drill - 100-meter run - 2 sets: - 200-meter run – Rest 1:00 between sets –

WOD
600-m run L2-400m L1-300m
Rest 1:00
400-m run L2-300m L1-200m
Rest 1:00
200-m run L2-same L1-100m
Rest 1:00

3 Rounds for Time
– Score = total time -

Post WOD - 1:00 foam roll calves - 1:00 standing pike stretch