WARM UP – MOBILITY
Agility ladder laps + Dynamic running stretches
Full body joint rotations and stretch our (calves, hips/hamstrings, pecs/thoracic)
Review and warm-up box jumps and burpees
WOD A
LOW AND SLOW
Complete 5 rounds for time:
Run 600m
50-40-30-20-10: Step down box jumps (24/20″)
25-20-15-10-5: No jump burpees (stand tall, hands by your side)
—
600m is like the 400m, but up to the corner of Main and Powell (or to the #5) and back.
If you are not a strong runner then scale to a 400m run each round as needed.
ACCESSORY
Cool down, Roll / Stretch / Mobilize
and/or work on a weakness
