Warm up: Zombies
Butt Kickers
Side Shuffles
Flamingos
10 Bird Dogs
10 Scorpions
MOB: Lax to Plantar
WoD: For Time
Run 400m
Rest 90 seconds
Run 200m
Rest 90 seconds
Run 400m
Rest 90 seconds
Run 200m
Rest 90 seconds
Run 400m
Rest 90 seconds
Run 200m
Score = total time to complete (incl rest times, so hustle to get to your rest!)
MOB: Roll Posterior Chain and IT Bands / Mash Achilles