1:00-1:30 Warm-up and POSE Running Drills

Standard warm-up
Pose Drill #1: Hands against the Wall, feet running
Pose Drill #2: Pull, Pull, Pull
Pose Drill #3: bare feet lines of 3-4 down and back
Pose Drill #4: All around the world

Repeat 1-4

1:30-2:00 Running Focused WOD

This is for a focus on 5-10k speed, as it is very ballistic movements, yet has length so reinfornces endurance

5 rounds
20 box jumps 20"
10 inverted pushups
15 db thrusters 2 rounds @20#, 3 rounds @15#
20 KB swings 16Kg
1 minute rest

Finish 19:22

Great workshop even if I don't run endurance anymore. WOD killed me, kept having to scale.