- Run to the track
Main WOD- Accumulate 5 minutes in the push up plank position, then
- Run 4 x 800m
Mobility WOD
- Hamstring and calf stretch
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Coach's Notes. Normal start times of 0545, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!
Main WOD
Warm up well with some light jogging, stretching, and stride-outs, and cool down with the same. DO NOT blow off the cool down as it will aid greatly in recovery and lessen the severity of DOMS. Pick a pace that allows you to maintain an 80% effort across the attempts. Practice running. Practice mechanics. Practice pacing. Practice mindful running.
Mobility WOD
After running your legs need some work. Spend two minutes stretching each leg focusing on the hamstring and the calf.