FRI 10/10/25 WOD

Warm Up – 100m Run – Knee out and forward – Knee up and out – Walking lunge – Side lunge – 100m run - Zip zag jumps – Criss cross jumps – Front skip – Back Skip – 100m run – Rope climb:  3 hand over hands – 2 foot locks + stand – 2 foot locks up rope – 1 rope climb – Box jumps:  6 box step ups – 6 box jumps (slow) – 6 box jumps (cycle fast) –

WOD I

30 box jumps L3-30/24” L2-24/20” L1-18/16”
1,600-m run L2-1200m L1-800m
10 rope climbs L2-AHAP L1-10 hand over hand

For time (18 min CAP)

WOD II

“Tabata” Bike or Row

20 sec work

10 sec rest

8 rounds total distance

Post WOD - :30 palms down forearm stretch/arm - :30 palms up forearm stretch/arm - :30 butterfly stretch - :30 single-leg seated forward fold/leg