Endurance WOD Week 8th September 2014

07 Sep Endurance WOD Week 8th September 2014

Run:

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

Row:

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