THU 12/5/24 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 - 3 set:  200-meter run, slow - :30 alternating hamstring scoops –

WOD I

Every 4:00
400-m run

5 sets – Score is slowest effort – Rest with the remaining time.

WOD II

200-meter goblet hold carry – Switch arms as desired

For Time

 Post WOD - :30 foam roll calves/side - :30 foam roll quads/side