10 Bird Dogs
MOB: Lax Ball to the Plantar
WoD: 6 Rounds: Every 2:30*
Rx) Run 400m, rest for the remainder of the time
A) Run 300m, rest for the remainder of the time
B) Run 250m, rest for the remainder of the time
If you don’t finish your run in the time allotted, determine the number of seconds over with your coach. Continue to run at the next scale down for the next cycle, rest as possible with time remaining of that cycle. At the end of the 6 rounds, count number of overage seconds. Do that many burpees AFAP.
Score = Time of the last round on the run + number of overage seconds.
MOB: Roll Posterior / Mash Achilles