Running is the Rest

Group Warm-up:

The Running Warm-up
Complete individual warm-up prior to class.
3 rounds of 10-15 reps of:  
  1. Samson Stretch (15-30 seconds)
  2. Walk: Inside, Outside, Heel, toe w/PVC Shoulder ROM
  3. Agility Ladder x2
  4. Jumping Air Squats
  5. Run 10m x5 or Run 200m

Announcements:

Bring-a-Friend Wod Saturday!

Mobility:

Foam Roll: Quads, Hammies, Adductors and Abductors

Skills & Technique: (Click below for links to more info)

Wod:

Running is the Rest
 
Run 400m
5 Muscle-ups or 15 Ring Rows (Hip Height)
Run 400m
15 GHD Sit-ups or 30 Sit-ups
Run 400m
20 Box Jumps Overs 24/20"
Run 400m
25 Slam Balls 25/15 lbs
 
40 Minute AMRAP