Yes we are running

Warm up
Stretch!
2rounds of (not for time)
10x air squats
10x ghd
10x pull ups
10x burpees
10x toes to bar
1 rope climb
20x double unders

after the 2 rounds are done
row 500m

Wod

Run 1 mile 

rest 5 minutes

Run 1 mile

**Keep track of your times for each mile! 

**use the 800m route 2xs OR

**run the 400m 4xs