Warmup:

400M Jog

Bear crawl 30’

Inchworm to Cobra 30’

Spider-Man Lunge 30’

Heel2Toe 30’

2 Wall Walks

:30 Handstand hold at top of Wall Walk

3 Burpee to target (6” above reach)

WOD:

AMRAP 2 Min:

200-m run

AMRAP Burpee to Target

– Rest 2:00 –

AMRAP 4 Min:

400-m run

AMRAP Wall Walks

– Rest 4:00 –

AMRAP 6 Min:

800-m run

AMRAP Wall Walks

– Rest 6:00 –

AMRAP 8 Min:

1200M Run

AMRAP Burpee to Target

Score = Total Burpee to Target + Total Wall Walks

Video courtesy of OPEX Fitness.

Equal work/rest in today’s WOD means you should each work piece with a good amount of intensity.  The runs are just your buy-in each time.  Keep a good pace, but don’t sprint it out.  You want some gas in the tank when you hit either the burpee to target or wall walks.

Scaling Options:

Run -> 250M Row for every 200M run

Wall Walks -> Wall Walk to highest point -> 8 Alt Shoulder Taps per wall walk.

Cool Down:

Calf stretch on rig – 1 min per side

Banded Overhead distraction – 1 min per side

Video courtesy of Mobility WOD