WOD Tuesday 08.06.2019

Runners Lunge x 1 minute/Side
Overhead Banded Stretch x 1 minute/Side
Lying Pec Stretch x 1 minute/Side

Movement Prep:
25ft Knee Tuck to Samson Stretch
25ft V-Step
25ft Alt Leg Swing
25ft Cross Over Lunge
25ft Hip Opener/Closer

Warm Up:

10 minutes of:
– Coach Led Running + Ladder Drills

Technique & Review:

2 sets to Build to Workout Load & Height
200m Jog
7 KB Swings
3 Burpee Box Jump
– Rest 60 seconds b/t sets –


For time:
800m run
3 rounds of:
KB Swings
Burpee Box Jumps
800m run

*Comp & L3
25 KB Swings (32/24kg)
20 Burpee Box Jumps (24/20″)
20 KB Swings (24/16kg)
15 Burpee Box Jumps (24/20″)
400m run
3 rounds of
15 KB Swings (Scale as needed)
10 Burpee Box Jumps (Scale as needed)
400m run