THU 11/9/23 WOD

Warm Up - 100-m jog - 25-ft toy soldiers - 25-ft walking lunges - 25-ft high knees - 25-ft butt kickers - 25-ft shoo the turtles - 25-ft spiderman lunges - 25-ft bear crawl - 25-ft burpee + broad jump - 100-m jog – 6 alt. reverse lunges – 6 alt. single-leg squats to box – 6 foot behind heel single-leg squats – 6 alt. single leg squats (scale as needed) – EMOM 8:  :30 - single-leg squat practice – Mini round:  100-m run (slow) - :20 plank hold – :15 rest. - 200-m run (fast) - :20 plank hold

WOD
1:00 cumulative plank hold L2-:45 cumulative plank L1-:30 cumulative plank
400-m run L2-300m L1-200m

4 Rounds for Time

Post WOD - 2 sets:  :30 cobra stretch - :30 seated pike stretch/leg