10 Bird Dogs
WoD: for total time
4 x 200 with 2 minutes of rest between each set (run to far parking lot front curb and back)
4 x 100 with 2 minutes of rest between each set (run to parking lot intersection and back)
Cash out: Tabata Sit-ups
MOB: Roll Calves/Achilles
Coach’s Tip: You will need to see and remember when you come in so that you can add 2 minutes to your time for when you start again. Scout’s honor on this one!