With today being an AETC down day, and the Combat PT tent on holiday hours, we will move out to the track for today’s WOD


Do warmup at track

400M jog

10 Air Squats

10 Alt Single-Leg Toe Touches

10 Hamstring Scoop Stretch

30’ Spider-Man Lunge

Side lunge 30’ and back

Super Squat Hip Sequence – See video below, courtesy of Mobility WOD.


Track WOD

For Time:

400M Walking Lunge

Video courtesy of CrossFit HQ.  On paper, this looks simple: just lunge for 400M.  But the trick is, keeping the torso up throughout the 400M and NOT slamming your knee into the track in an attempt to go faster.  Be smart, be safe, and be good to your knees.


Cool Down:

Couch stretch – 2 Min per side


Leg bleeds – 3 min