WOD:
Run 5000 m
SCALES:
Gold
Run 3500 m or Row 5000 m
Silver
Run 2500 m or Row 3500 m
Bronze
Run 1600 m or Row 2500 m
WARMUP:
Run 400 m
Dynamic drills
MOBILITY OR SKILL WORK:
Mobility
Ankles and feet
Skill
Single leg agility drills
FOR THOUGHT:
Ten rules for leaders- Jeff Barnett via IncBlot Organizational Psychology