FRI 10/31/25 WOD

Warm Up – 200m run - 10 alternating Spiderman stretches - 10 alternating hamstring scoop stretches – 200m run - 10 alternating Samson stretches - 10 banded side steps (Rt/Lt) – 200m run - Hip rotations (out/around) – Hip rotations (in/out) - Heel walks - Toe walks - Skipping (forward for height /back for quickness) – 5 scap pulls – 5 kips – 5 lever downs – 5 strict pullups – 5 kipping pullups – 5 knees AHAP – 5 toes to bar – 5 burpees – 200m run –

WOD

1200m run L2-800m L1-600m

20 pullups L2-jumping pullups L1-ring rows - 2:00 rest -
800m run L2-600m L1-400m

20 burpees  - 2:00 rest -
400m run L2-300m L1-200m

20 Toes to bar L2-knees AHAP L1-Lying T2B - 2:00 rest -
200m run L2-same L1-100m

For time (25 Min Cap)

Post WOD - 1:00 foam roll calves - 1:00 standing pike stretch