WED 3/27/24 WOD

Warm Up - 400-meter jog - 50 feet of each: - Walk on toes - Walk on heels - Bunny hops - High knees - Butt kickers - Lateral shuffle/direction - Karaoke/direction - High knee skipping - Walking lunges - Broad jumps - Burpee broad jumps - 1 set:  :30 calf stretch/leg - :30 leg swings/leg - EMOM 3:  200-meter run – Increase pace each minute –

WOD I

2 mile run L2-1.5 mile run L1-15 Min to max distance

For Time (18 min cap)

-Rest 10 Min-

WOD II
40 Russian kettlebell swings L3-55/35# L2-45/25# L1-35/15#
20 box jump-overs L3-24/20” L2-20/16” L1-16/12”

3 Rounds for Time

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