Endurance
WOD #1
Run: 10 x 200m with 5 times the recovery (if it takes 40 seconds to run the 200m then you recover 3:20)
WOD #2
9 Minute All out Effort
Cover as much Distance as Possible.
WOD
30 reps Deadlift 275lbs /135lbs/ 115lbs
80yrd Flying Burpees
Rest 10min
1 x Max Rep Pull up, rest 3 min, Push up, rest 3 min, Squat
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Woo hooooooooooooooooooooo, should be there by 4:30.
Did endurance #2: 9 minute all out effort. According to Map My run I did 1.18 miles. Started out too fast and was short of coming back to starting point. But it was also a bit downhill on the way out and uphill back.