Strength/Skill Work: Sprint mechanics and POSE distance running
WOD: With a continuously running clock, each round starts at the 5 minute mark:
Round 1: 30 Wall Ball Shots (OR 30 Kettlebell swings) followed by 400m Run.
Round 2: 30 Kettlebell swings (OR 30 Wall Ball Shots) followed by 400m Run.
Round 3: Same as Round 1
Round 4: Same as Round 2
Round 5: Same as Round 1
Round 6: Same as Round 2
The load for Wall Ball and Kettlebell Swings should be something capable of being done 30 straight reps.