Monday WOD

Debi & Meg rocking the abmat sit ups!

Buy-in
Warmup any way you like.


Skill: Burpee broad jump
Do a regular burpee - down, feet back, pushup, feet under you.  From there explosively jump as far forward as you can.  Farther jumps mean less reps!


WOD
Bring a stopwatch.  Find a nice place with about a 200m run.  Come over to our house if you like.  If you're on the street, bring gloves to protect your hands.  Scope out a 20 meter segment at the far end of 200m.  Do the 20m segments back and forth.

• Run 200m 
• Burpee Broad Jump 20m 
• Walking Lunges 20m 
• Burpee Broad Jump 20m 
• Bear Crawl 20m 
• Burpee Broad Jump 20m 
• Walking Lunges 20m 
• Burpee Broad Jump 20m 
• Bear Crawl 20m 
• Run 200m 

Post your time.

(Source: Nick Hoel/Olympic CF)

It looks long, but it's only one round.  Have at it!

Cash-out

Stretching and mobility.