A)

400m run (WOD pace)

5 minute stretch

5 rounds:

12 sec max in place high knees

18 sec rest

3-5 minute stretch

B)

for times:

1200m run

10 minutes rest

1200m run

10 minutes rest

800m run

 

10 minute stretch before “C”

 

C)

5 rounds

30 jumping lunges

200m run

3 minutes rest