They're gaining!

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

Mobility:

Quad/Hip Opener: Wall Stretch

Announcements:

Shoreline Clean-up on Saturday

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

Wod:

They're gaining!
 
Power Skip 400m
 
Followed by:
 
Sprint 100m x15
 
Record the fastest & slowest time.