Buy In: 20 meters- high knees, low knees, crab walk, bear crawl, side-shuffle.
Mobility: Banded ankle stretch (consult the poster), partner calf-smash, pvc hip-flexor smash.
This would be a great WOD for Ryan Dillard to actually show up and perform with friends.
At the Main Terrain:
Run 250 meters (half a lap)
walk to recover. (jogging is not walking). Practice following directions.
20 minutes AMRAP