Metcon: Do not try to set a PR on your first mile run. Use a pace that will allow you to go right into your burpees without excessive resting. Your second mile interval will be slower than your first but try to stay within 90s of your first split. Some of your athletes will not make the time-cap. That is okay! This workout is about pacing and is a great workout to retest in 4 months.
WOD
“Run Forrest”
For time:
Run 1 Mile
100 Burpees
Run 1 Mile
L2: (800m Runs) (75 Burpees)
L1: (50 Burpees)
25:00m Cap