Tuesday August 23, 2022

Warmup

200m Row or 2 laps

High Knees (Down & Back)

Butt Kicks (Down & Back)

Knee Pulls (Down)

Quad Pulls (Back)

High Toe Touch (Down)

Low Toe Touch (Back)

Carioca (Down & Back)

10/Side Calf Raises (25# or 45# plate)

Mobility

Hamstring Stretch :30/Side

Calf Stretch :30/Side

Skill/Strength

1000m row

Leaderboard attempts encouraged. 

WOD

In 4 minutes:

3 laps

75 double unders

AMRAP burpees in remaining time

4 rounds.  Rest 3 minutes between rounds.  Your score is the total burpees accomplished.

F:  single unders

P1:  as written

P2:  50 double unders

C:  100 double unders