WOD 8.19.2016

5 Minutes of Strict Toes to Bar -OR- Skin the Cat
Then...
5 Minutes of Tight Arch Work
Then...
5 Minutes of Kipping Efficiency Practice
Then... 
3K -OR- 5K Run for Time
*If you are a proficient runner, you may choose the 5K (ideally between 20-25 Minutes)
**If you are not a proficient runner, you will run intervals for 20-25 minutes. That could mean run a 800M, then rest 1:1 and repeat, or run a mile with equal rest and repeat, etc.