WE are what we repeatedly do.

Excellence, therefore, is not an act but a habit.

-Aristotle

WOD…

Griff

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Post time to comments.

Endurance Workout…

6-4X INTERVALS

3+ Hours Before Mission CrossFit WOD or CrossFit Main Site WOD

Choose ONE of The Following Sports:

Swim: 4 x 100m/y at best possible pace. Never slowing more than 3 sec per 100m/y + 3 x 200m/y at best possible pace. Never slowing more than 3 sec per 200m. Recover 30sec for 100m/y. Recover 1 min for 200m/y

Bike: 4 x 2 miles holding best possible pace. Never slowing more than 5sec in even/odd directions (if done outside). 2min recoveries.

Run: 6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries

C2: 6 x 500m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries.