WED 12/06/23 WOD

Warm Up - 1 set:  10 arm swings across - 10 arm swings overhead - 10 torso twists - 20 alternating hamstring scoops - 20 high knees - 20 butt kickers - :30 jumping jacks - :30 up-downs - :30 burpees - 1 set:  200-meter run, slow - :30 alternating hamstring scoops - 3 sets: - :30 running position drill per leg - :30 lean and pull drill - :30 running falling drill - 100-meter run – Practice maintaining a figure-4 body position on each run - 1 set:  200-meter run, faster – 2 rounds:  6 burpees - 200-meter run –

WOD

*Level 3
50-40-30-20-10:
Burpees
– Run 400 meters after each set of burpees.

*Level 2
45-35-25-15-5:
Burpees
– Run 400 meters after each set of burpees.

*Level 1
25-20-15-10-5:
Burpees
– Run 200 meters after each set of burpees.

For Time

Post WOD – 1:30 couch stretch / leg