If you are interested in the Endurance track, use these Endurance WODs:
EWOD 1: Short Intervals
6 rounds, each for time:
Run 400m
Rest 1:30
Hold splits within 3-5 seconds
EWOD 2: Long Intervals
4 rounds, each for time:
Run 1000m
Rest 2:00 – 3:00
Hold splits within 3-5 seconds
« Full Plate GWODs »