Friday December 22, 2023

“Alone we can do so little; together we can do so much.” – Helen Keller

Warm Up: 
2 sets:
10 arm swings across
10 arm swings overhead
10 torso twists
20 alternating hamstring scoops
20 high knees
20 butt kickers
:30 jumping jacks
:30 up-downs
:30 burpees

Specific Warm-Up:
2 sets:
200-meter run
– Rest 2:00 between sets.

1 set:
200-meter run
10 burpees

WOD:
AMRAP 2:
200-meter run
AMRAP burpees
– Rest 2:00 –
AMRAP 4:
400-meter run
AMRAP burpees
– Rest 4:00 –
AMRAP 6:
800-meter run
AMRAP burpees

Intermediate: 
Same as Rx

Beginner:
AMRAP 2:
200-meter run
AMRAP burpees
– Rest 2:00 –
AMRAP 4:
400-meter run
AMRAP burpees
– Rest 4:00 –
AMRAP 6:
600-meter run
AMRAP burpees

Home Workout: 
Same as above

Movement scaling options:
Run: Distance, ski, bike, or row
Burpees: Target volume, up-downs

Cool down:
Accumulate:
3:00 seated straddle stretch