Friday

Warm-Up:
(Note: This warm-up is for running.  Modification is advised for other sports.)

15 seconds, Supine Fetal Pose
15-20 seconds, Butterfly Groin Stretch
15-20 seconds per leg, Quad Stretch
15-20 seconds per leg, Raised Foot Hamstring Stretch
25 reps, Jump Rope Singles
40 steps, Jog in Place (The foot should move straight up and down in the frontal plane, and no bouncing)
20 hops, Forward Lean Control
10 steps, Shooter’s Jog in Place followed by 60 meter Run-out
10 reps, Leg Swings

WOD:

Pick Your Poison: Run, Row, Swim, Bike, or Ruck w/55#
For Max Distance

Work 1 minute, Rest 1 minute
Work 3 minutes, Rest 2 minutes
Work 4 minutes, Rest 3 minutes
Work 5 minutes

Post event and distances to comments.