This weeks Endurance WODS:
Run
Short Interval: 6 x 3 min intervals. Rest 1 min on intervals #1, 3, and 5. Rest 3 min on intervals #2 and 4. Hold max distance on each interval
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: 10k Time Trial 100%
Compare to 08/26/13