Strength and Running WODs

Strength
Warm Up:
C2 Row:  3 x 400m
GHD: 2 x 10
Skill Work:
OHS 3 x 5
Squat Snatch 3 x 5
Strength:
Box Squat 5 x 5
Front Squat 4 x 4
Power Clean 3 x 3
Core Work:
GHD Planks x 2
Decline Situps 2 x 25
Rope Crunch 2 x 25

Running
Run 6 half-miles alternating between 3 mile goal time and slightly slower than 3 mile goal time.  No rest between half-miles.