Since I’ve been so bad at keeping up on posting WOD’s for everyone I’m going to make it easy.

Warm Up: you know what to do, a little DROM, a light jog, a few sprints

Skill Work: pick your LEAST favorite skill exercise & do that 3-5x

WOD: Choose a distance somewhere between 1/2Mile to a 1Mile any terrain you want. Run the distance as an out & back x2 w/ equal time rest
ie If it takes a total of 8min to run Out & Back rest 8min
Goals:
1. Return faster then it took to reach the turn around
2. Make your 2nd out & back faster then the 1st

Homework:
Squat Therapy: 10min in the full “third world country” squat