Endurance WOD 10.01.14

3 Sport- 

1. Swim- 5 min./rest 1 min./5×50 m/rest 10 secs
2. Bike- 15×4 miles/sprints-rest 2 mins

Ensure you rest 3+hrs between A&B 

Running-

Speed/Interval Day

M- 1x1600m 8x200m

H- 1x1600m 4x200m

S- 1x800m 2x200m

These are done at Max Effort

These are done at max effort