Endurance WOD Week 4th August 2014

04 Aug Endurance WOD Week 4th August 2014

Run:

Short Interval

3rds 50m Sprint 50m Walk back recovery, 100m sprint 100m walk back recovery, 200m sprint 200m walk back recovery

Long Interval

1600m @ 70% 400m Max, 1200m @70% effort 400m Max, 800m @70% 400m Max.

3 Min rest between each effort.

Tempo Run: 4K

Row

Short Interval

10x 250m 1:2 Work to rest

Long Interval

5x 1000m 1:1 work to rest

Tempo  Row

2k