120921

Warm-up:
2 Rounds:
4 Inchworm
25′ Samson lunge
10 Hollow rock
20 Mountain climber
10 Penguin jump
150m Run

WOD:
For time:
200m Run (scale runs as needed)
25 DU/50 SU
20 V-up or Tuck-up (scale to 15)
12 Burpee to a target 6″ above reach (scale to 8 reps)

400m Run
25 DU/50 SU
20 V-up or Tuck-up
12 Burpee to a target 6″ above reach

600m Run
25 DU/50 SU
20 V-up or Tuck-up
12 Burpee to a target 6″ above reach

800m Run
25 DU/50 SU
20 V-up or Tuck-up
12 Burpee to a target 6″ above reach

*22 minute cap.

Mobility:
5:00 Foam Roll