WOD – 173.6 –

Durability 

Lax Ball Soft Tissue Work

Quads + Calves

Skill/Strength

Chris Hinshaw Running Warm Up

1 – High Knee Karaoke

2 – Over the Hurdle

3 – Knee to Chest

4 – Figure Four

5 – Lunge and reach

6 – Lunge and twist

7 – Toe Touch

8 – High Knees

9 – Butt Kicks

10 – Straight Leg

11 – Side Step

12 – Side Step Jumping Jack

13 – Sitting Arm Swings

14 – Standing Arm Swings

15 – Toes Out Walk

16 – Toes In Walk

17 – Walk On Heals

18 – Walk On Toes

WOD

For Time

750 Meter Run

30 Alternating Jumping Lunges (Rx+ DBs at sides 20/15)

30 Calorie Row

30 KB Swings (53/35) Rx+ 70/53

—3 min rest—

Repeat

Report total time

Scores from Wednesday

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