Saturday December 19th

Warmup:

200m Run

Mobility:

Figure 4 – 1 min each leg, Banded Hamstring Stretch – 1 min each leg, Lat stretch – 1 min each side.

Specific Warm-up:

100m Run,10 Burpees, 10 SDHP, 100m Run, 10 Box Jumps, 10 KBS, 100m Run

Part 2: (30 min)

Teams of 3 – 600m Run, 90 Burpees, 90 SDHP, 600m Run, 90 Box Jumps, 90 KBS, 600m Run. (Alt 200m on Run, 10 on everything else).

Alternatives:

Run 200m => 250m Row => 150 Speed Steps (all run options ~ 1:00 minute), Box Jumps => Broad Jumps (4’/3′), KBS => RKBS

Alternate WOD:

Sub Burpees Over Bar and Barbell SDHP(95/65)

Cooldown:

Walk 1 minute, Roll Quads

Notes:

Try not to do large sets where 2 people are sitting around doing nothing.