This weeks Endurance WODS:
Run
Short Interval: 4 x 400m hill sprints. Recover on descent
Long Interval: 4 min on, 3 min off, 2 min on, 30 sec off, 1 min on,3 min off, 2 min on, 30 sec off, 4 min on, Done!
Stamina: 4 x 5k with 5 minutes rest between efforts.
Compare to 12/02/13