Strength:
Thruster: 5RM
WOD:
1 mile run
5 min rest
6min AMRAP
bear complexes (50% of your bodyweight)
Helpful Links:
Here is a small list of how to improve your mile time with small changes to your technique and mindset: http://womensrunning.competitor.com/2015/03/mile-posts/mile-posts-5-tips-to-help-running-feel-easier_36634
