We will meet as normal in the Class of '62 CrossFit room. Once you warm up you can move out to the cardio room for the WOD:
Do 8 rounds of 20 seconds of work followed by 10 seconds of rest.
Use a treadmill, set at 12% grade at a 0-30 second slower pace per mile than your best 5k pace. Do not reduce the speed once you start the workout.
Note: this is a short WOD. Once you start running, you are done 4 minutes later. Don't let that fool you though, it is a smoker for sure!
Here is a WOD demo [wmv] [mov]