Ken
Warmup
50ft walk on toes, forwards
50ft walk on toes, backwards
50ft walk on heels
50ft walk feet turned out
50ft walk feet turned in
50ft lunge- arms locked overhead
50ft lunge- torso twist towards forward leg
50ft butt kickers
50ft high knees
50ft bear crawl forward
50ft bear crawl backwards
then…
1 Round
10 Worlds Greatest Stretch (5/Side)
10 Inchworms
WOD
OPTION 1.
5 Rounds
200m Run
30 Reverse Lunges (total)
10 Burpees
*Rest 1:00 Minute between rounds*
OPTION 2.
5 Rounds
200m Backpack Run
30 Backpack Reverse Lunges (total)
10 Backpack facing Burpees
*Rest 1:00 Minute between rounds
OPTION 3.
5 Rounds
200m Run
30 Single DB Reverse Lunges (total)
10 DB Facing Burpees
*Rest 1:00 Minute
ACCESSORY WORK
3 Sets
10 Single Arm DB Sotts Press (each side)
10 Cat Cow Exercises
20 Supermans
BONUS STRETCHING
1:30 Elbow to floor stretch (right/left)
1:30 Toe Touch stretch
Post scores to comments
CrossFit Division 
Interval run with Carol this morning, hoping for no snow on Wednesday!
Option 3 with 35lb dumbbell
2:59, 3:00, 2:57, 2:59, 2:58
Sotts Press were not happening so did DB strict press instead in the accessory
Option 3: 12 shuttle runs per round, as written otherwise with 45# db
3:17
3:36
3:54
4:02
4:16
Option 3 but regular burpees. #35
3:20
3:39
3:56
4:08
4:22
Lunges got difficult. Fell over near the end of the last set after losing balance even. Jess says I’m not stepping back enough, which makes sense.
Nigel did option 3 with 20 lb DB in 19:30
I wasn’t feeling option 3 today so I opted for option 1 in 22:20
It didn’t look so bad on paper but it was another soul sucker for sure!
Zoom with Crystal. I felt this one. Agree with Beth, didn’t look so bad on paper, but soul sucker. Also, forgot to take my break after the first round. Was gassed after round 2.
Overall 27 ish mins, didn’t track individual rounds. Did lunges with 17 lbs for the first two rounds, then dropped the weight after to 0.
Plus all the accessory work & stretching.
Zooming with Anshita and running in the rain which cooled my internal furnace.
200m run, 30# lunges with burpees
3:10
3:09
3:12
3:12
3:12
Holy consistent!
Thankful for the stretch tonight