THU 1/23/25 WOD

Warm Up - 200-meter run, slow - 10 leg swings/leg - 10 lateral leg swings/leg - 10 alternating lunges - 10 hamstring scoops/leg - 10 alternating Cossack squats - 10 hamstring kick-ups/leg - 200-meter run, moderate pace - 5 calf raises - 10 alternating plate toe taps - 10 alternating plate step-ups - 5 step-ups + squat landing - 5 plate jumps + step down - 5 plate jumps + squat landing - 400-meter run –6 box step ups – 6 box jumps – Mini round:  1 set:  5 box jumps (highest height) - 200-meter run (fast pace) - 5 box jumps (middle height)

WOD I
15 box jumps L3-30/30” L2-24/24” L1-12/12” (3 stacked 45# plates)
400-m run L2-300m L1-200m
20 box jumps L3-24/24” L2-18/18” L1-6/6” (2 stacked 45# plates)
400-m run L2-300m L1-200m
25 box jumps L3-20/20” L2-16/16” L1-3/3” (1 - 45# plate)
400-m run L2-300m L1-200m

For time

WOD II – Tabata Hollow Rock

20 sec max reps

10 sec rest

8 rounds Total reps

Post WOD - 1:00 foam roll calf/leg - 1:00 lacrosse ball roll/foot