Endurance WOD 9.17.14

3 Sport- 

1. Swim- 15min Non-Stop
2. Bike- Sprint 5miles/4mile/3mile/2mile/1mile/ Rest to Work Ratio 1:1

Ensure you rest 3+hrs between A&B 

Running-

Speed/Interval Day

M- Sprint – 10x200m

H- Sprint – 6x200m

S- Sprint – 4x200m

These are done at Max Effort

Rest= Walk 200m Between Efforts