WOD Saturday 12.14.2019

Mobility:
Runners Lunge x 1 minute/Side
Figure 4 Wall Stretch x 1 minute/Side

Movement Prep:
Dynamic Cross Body Leg Swings x 10 reps/Leg
Dynamic Fwd/Bwd Leg Swings x 10 reps/Leg
Samson x 25ft
V-Step x 25ft
Cross Over Lunge x 25ft
Hip Opener/Closer x 25ft

Warm Up:

8-10 minutes
– Coach Led Running Drills

Technique & Review:

Every 2 minutes x 2 sets
8 Alt Box Step Ups
100m Jog

*Set 1 @ Shorter Box Height
*Set 2 @ Workout Box Height

 

WOD

For time:
25 Alt Box Step Ups (24/20″)
1200m Run
50 Alt Box Step Ups
800m run
25 Alt Box Step Ups
400m run

*L2

For time:
20 Alt Box Step Ups (24/20″)
1200m Run
40 Alt Box Step Ups
800m run
20 Alt Box Step Ups
400m run

*L1

For time:
18 Alt Box Step Ups (24/20″)
800m Run
36 Alt Box Step Ups
400m run
18 Alt Box Step Ups
200m run