- 500m row
- Dynamic stretching
Main WOD- Dynamic stretching
- Run: 5K
Mobility WOD
- Calf stretch and mash
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Coach's Notes. Normal start times of 0530, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!
Main WOD
- Grab a partner and focus on form while running. If no partner, be aware of how your body is moving while running. Focus on efficiency and deep breaths.
Mobility WOD
- Hold each stretch each side for 2 minutes.