2x .75-1.0 mile repeats.
Run a .75 to 1.0 mile hill, rest 1 minute at the top, then jog to the bottom. Repeat. Match your time. If you choose to use a treadmill, use a 7% grade and rest for 2 minutes between iterations. Attempt to not deviate greater than 10 seconds between each repeat.
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Times- 3:57; 4:12; 4:32
Brutal and absolutely demoralizing. I modified the WOD, because I couldn't find a .75-1.0 mile hill. Instead, I did 3 x .5 mile hill repeats with 1:00 rest and :45 seconds rest between the iterations. It was still tough and I decided not to do the fourth repeat, because I was so gassed.
3-2-1... GO!
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