Monday, December 20th, 2021

Coach led warm up

2 Sets:

1) Alternating elbow to instep + Jog

2) straight leg Kick + Jog

3) Alternating lateral lunge + Jog

4) Alternating Hamstring Scoop Stretch + Jog

5) Alternating Knee Hug + Jog

6) inch worm burpee + Jog

7) Broad Jump + Jog

*Stretch 50ft, Jog 50ft

WOD

4 Rounds For Time:

800m Run

– Rest 2:00

Post total time to Wodift and Whiteboard

Recovery

2 Sets:

:30 Seated Reach Stretch in Straddle

:30 Rocking Calf Stretch / ea. Side

Extra credit

Practice Session

3 Sets:

10 Alternating Strict Single-Leg Toes-to Bar (mod: single leg lift, weighted knee ups, or alt toe touch from floor)

20 Alternating Single-Leg Squats (mod: post, band, ball, edge of box, or bench/ low seated)

1:00 Triple Under or double under Attempts