WU: Stretch out

Running Drills with a partner

Do a timed 200 m run with Med Ball in hands

WOD: Run 100 m

30 push-ups

run 100 m

10 deadlifts at bodyweight (scale as needed)

3 rounds for time

Synchronized Kettlebell Swings

Post time of Med Ball run and Time of WOD to comments.

Check out this video from the CrossFit Journal. (No one will ever have an excuse again)

http://journal.crossfit.com/2009/03/wounded-warriors-part-1.tpl

WU: Review of basic drills and additional drills;

WOD: 10:5×20

max effort run for ten seconds, rest for five seconds and repeat for 20 rounds.

Can you pick out the good running forms?

Post distance and experiences to comments.