Endurance WOD Week 18th August 2014

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