Warm Up: 400 m run/row; 10 spiderman lunges, 10 jump lunges, 10 inchworms w/ push up, on the turf knee grabs to chest, high knees, ankle overs, 10 straight leg toe touches, 10 fire hydrants, 10 hip circles, 10 kickbacks
WOD: Shittle style. . . uh, I mean shuttle style
Min 1: Run 10m
Min 2: Run 20m
Min 3: Run 30m
Min 4: Run 40m
Min 5: Run 50m
And so on, until you can no longer complete the distance in one minute. Once an athlete is done (after a few mins of rest), he/she then JOGS 200m to loosen the legs up.
Once an athlete fails a round, they will perform 5 burpees for every round that continues beyond them. They do these burpees as the rounds go on.
Then:
50 plank-ups (moving from plank to pillar and back to plank is 1 rep)
Post: Max minute (round) completed and plank-up time for score
