THU 2/6/25 WOD

Warm Up - 2 sets:  10 Samson stretch lunges - 10 PVC overhead squats - 10 PVC good mornings – 10 PVC pass throughs - 10 hollow rocks - 10 push-ups - 10 ring rows or 5 strict pull-ups – bear crawl – crabwalk – inchworm - 2 sets:  1 shuttle run (10 ft) - 1 shuttle run (20 ft) - 1 shuttle run (30 ft) - 5 burpees – Rest 1:00 between sets.

WOD

Every 3:00
:45 to complete:
1 shuttle run (10 ft) L2-same L1-same
1 shuttle run (20 ft) L2-same L1-same
1 shuttle run (30 ft) L2-same
Max-reps burpees
– Rest the remaining 2:15. 

7 sets for total burpees

Post WOD - 2 sets:  :30 foam roll IT band/leg - :30 lacrosse ball roll/foot