15m - Dynamics
Accessory - 3 sets starting every 3m:
Max effort weighted plank (heavy) goal is 90-120s
Metcon - 6 sets every 3:30s:
*The goal is so start easy, and get faster every set - ending with a nearly maximal 400m Run
EVERY TIME athletes come in from a run have them walk immediately to the daily WOD chalkboard and write down their time!!
Mobility - Saddle 3m. Calf stretch 1m/side. Seated straddle 2m.