17 Aug Endurance WOD Week 18th August 2014
Run:
Short Interval: 8x 100m 30 secs rest
Long Interval: 6 rounds for time: 400m run plus 25 air-squats
90sec rest between efforts
Tempo Run: 90mins
Row:
Short Interval: 8x 100m 30 secs rest
Long interval: 4rds 800m 80% effort 30 secs rest, 150m Max 3 mins rest
Tempo Row: 30 mins
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