WED 6/14/23 WOD

Warm Up
Jog - Skipping high knees - Lateral shuffle - Goose Steps - Samson lunges (10, then jog) - Crawling spiderman lunges (10, then jog) - Bear crawl - Bunny hop - Broad jump (5, then jog) - Burpee broad jump (5, then jog)

2 x :20 figure-4 hold/leg - Shoulders over hips, hips over heel, heel of the lifted leg in line with the knee.

2 x 10 foot pulls/leg - Pull the heel straight up towards the hips to the figure-4 position without changing body position.

2 x 5 running pulls in place/leg - Maintain rhythm and body position while pulling one heel up to the hip.

10-20 changes in support - Switch legs and hold the figure-4 without changing overall body position.

2 x 25-ft hops forward - Maintain a tall body position and only slightly lean forward to move.

WOD

Every 3:00
L3-200-m run L2-150m L1-100m

8 Sets