Warm Up:   15 Jumping Jacks, 10 Squats, 5 Burpee Broad Jumps, Duck walk (forward and backward).  Roll out calves and IT band.  

Strength:   Burgener Warm Up
                    Snatch 60%X2, 70%X2, 80%X2, heavy single
                  

WOD:   
             Run 400m
             Rest 1 min
             Run 800m
             Rest 2 min
             Run 1 mile

Cool Down:   Roll out back, quads and calves