Off to the track we go...

Warm-Up
3 sets of 10 burpees


sWOD
4 x 400m 
rest 3 min in between 400s

NOTE: 400m = 1 lap around the track. These should be very hard runs, so push yourself.




WOD
30 MIN AMRAP  (on the PT pad where the tires are)

5- Down & backs (the length of the PT pad)
10- Box jumps onto tire
5- Tire flips
10- Dips
5- Pull-ups

NOTE:  The down and backs are the length of the PT pad, i.e. end to end.  For the dips use the edge of the tire or the parallell bars at the end of the pad.