Warm-Up:
2 Rounds:
Run 400m
5 Reps of “Inchworm”
WOD:
I. Complete 32 Intervals of 20 seconds of work followed by 10 seconds of rest for Max Reps:
Intervals 1 – 8 = Wall Balls (20/14)
Intervals 9 – 16 = Toes-to-Bar
Intervals 17 – 24 = Box Jumps
Intervals 25 – 32 = Russian Swings (70/53)
*There is no rest between exercises
II. Within 4 minutes of completing the final interval:
Run 800m for time
III. 4 Minutes of “Couch Stretch” per leg
Scaling options for all ability levels will be provided for by your coach