My Nemesis...

Yesterday I did a WOD called "Karen."  Karen is 5 rounds of 400 meter run, 30 box jumps, 30 wall ball (I had to sub single arm dumbbell thruster).  I had Johnny Mac, a good friend and a head coach for CrossFit Endurance video my last run.  Wow, I have a lot to work on.  I'm broken at the waist, I land on my heel with my leg far out in front of me, it takes forever for me to get to the ball of my foot and onto the next stride, my legs are straightening out, I'm not using my hamstrings at all, just my hip flexors, my hips were bouncing up and down.  The only thing I think I wasn't doing wrong was my arm position and maybe my head.  I have a lot of work to do.