Faster runners heels come up way higher than slower runners (pic below the wod). So if you want to run faster - emphasize overpulling the heel up until it becomes natural. Also you can see nice midfoot contact with the ground & not a heelstrike.
In 30 seconds do:
3 Shoulder Presses (cleaned; pick your load)
Max rep Double Unders
Rest 90 seconds. Repeat for a total of 5 rounds.
10-9-8-7-6-5-4-3-2-1 reps for time of:
Overhead Squats (95/63)
For Rx+ use 115/73 & do Chest To Bar Pull-ups
Post loads, scores & times to comments.
Heels are significantly lower, with the knee coming up too high instead of the heel being pulled up & back- too much use of the hip flexors & not enough glute/hamstring. Result = slower speed & more fatigue.