Endurance:  Dynamic Gym Drills – Run 1 mile

WOD:

6 ROUNDS OF:

• 6 Deadlift; 6 row; 6 squat clean; 6 front squat; 6 push press;6 back squat.
• (Every time you set the bar down is a 5 burpee penalty; cash out at the end of each round)

Durability:

• Sprint down & back 4 times – 1 minute rest inbetween; 2 sets
• Sprint down & back 2 times - 45 sec rest inbetween; 4 sets
• Sprint down & back 1 times – 30 sec rest inbetween; 6 sets
• Sprint down – 20 sec rest inbetween; 8 sets