07 Sep Endurance WOD Week 8th September 2014
Short Interval: 10 rounds: 1min ON with 1min OFF (rest)
Long Interval: 3 rounds: 1200m, 1min rest, 400m
5min rest between rounds
Tempo run: 30 mins
Short Interval: 3 Rounds of: 5x 100m sprint 1:4 work to rest 400m recovery row, 60 secs rest.
Long interval: 4x 800m 3 min rest
Tempo Row:20 mins