Endurance:

C2: 10 x 125m all out Sprints w/1 min recoveries.

WOD:

Phase I:  Dynamic Stretch
                      30/20/30

Phase II: 5 rounds for time

• 10 Dead hang pullups any grip
• 15 Burpees
• 20 Thrusters 65#
• 25 Situps

Phase III:  Core & Durability (this is my favorite…not!)

ab-bridge ladder: hold 30 sec, 5 sec rest, hold 45 sec, 10 sec rest, hold 1 min, 15 sec rest, hold 1:15, 20 sec rest, hold 1:30, 25 sec rest, hold 1:45, 30 sec rest, hold 2 min

3 Mile Run – tempo pace

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