ENDURANCE: 8 x 200 m run intervals. Rest 1:30 between each. Maintain pace for each repeat within 3 to 5 seconds. May scale to 4 x 200 m (complete every other run).
WOD: In teams of 2 complete for time,
250 x Kettlebell Swings
Begin the minute with 1 team member completing 10 x air squats as many KB swings as possible. At top of next minute other partner does 10 x squats and performs as many KB swings as possible. Alternate each minute until the team has reached 250 swings.