Wednesday December 6, 2023

“At any given moment you have the power to say: This is not how the story is going to end.” ―Unknown

Warm Up: 
1 set:
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 rounds:
6 burpees
200-meter run

WOD:
For time:
50-40-30-20-10:
Burpees
– Run 400 meters after each set of burpees.

Intended Stimulus: 18-25 Minutes

Intermediate: 
Same as Rx

Beginner:
For time:
25-20-15-10-5:
Burpees
– Run 200 meters after each set of burpees.

Home Workout: 
Same as Rx’d, Intermediate, or Beginner

Movement scaling options:
Burpees: Reps, up-downs, burpees to an elevated surface
Run: Distance, run substitutions

Cool down:
1 set:
1:30 couch stretch/side