NOTE:  The Combat PT Tent will be closed this Friday for the Federal Holiday.  But don’t worry, we’ll have a fun “at home” WOD for you

Warmup:

Do warmup at track

200M jog

10 Air Squats

10 Alt Single-Leg Toe Touches

10 Elbow-to-Instep Stretch

10 Hamstring Scoop Stretch – see video below, courtesy of CrossFit HQ

10 Alt Toe Touch in Plank

10 Air Squat + Good Morning

WOD:

Track WOD

On a 35:00 Clock:

Max Distance Run

Every 5:00, stop and perform 15 burpees.

Find a good, steady-yet-fast pace on your run.  The goal is to not have to pause long between running and dropping down for the burpees.  Also, once done with the burpees, go right back into the row.  Anticipate a 2-3 mile run today!

Scaling Options:

Run -> Row or Bike

Burpees -> 10 every 5 min

Cool Down:

Hurdler stretch – 1 Min per side

 

Standing couch stretch against fence – 1 min per leg

Video courtesy of OPEX Delta.  If you are at the track, do this stretch against a fence.  If you stayed in doors, use a box.