November 14, 2013 1) Power Clean: 3 x 3 reps 2) 8 x 40 yard sprints every 60 sec 3) 3 x 5 dragons flies Endurance WOD: Run – (half) 8 x 300m with 2 minute rest (Whole) 10 x 300m with 2 minute rest Tri – same Posted on November 13, 2013by admin