Mobility:
Runners Lunge x 1 minute/Side
Calf Stretch x 1minute/Side
Movement Prep:
25ft Knee Tuck to Samson Stretch
25ft V-Step
25ft Alt Leg Swing
25ft Toe Walk
25ft Heel Walk
Warm Up:
10 minutes of:
– Coach Led Running Drills
Technique & Review:
2 sets of:
6 Wall Balls
100m Jog
4 BBJO
100m Jog
– Rest 60 seconds b/t sets –
WOD
5 rounds for time:
20 Wall Balls (20/14)
200m run
10 BBJO (24/20”)
200m run
*Pack
5 rounds for time
15 Wall Balls (20/14)
200m run
8 BBJO (24/20”)
200m run
*Pup
4 rounds for time
15 Wall Balls (Scale as needed)
200m run
8 BBJO (Scale as needed)
200m run