Endurance WOD 10.08.14

3 Sport- 

1. Swim- 20 min./rest 2 min./10 min. non-stop
2. Bike- 4×8 miles/sprints-rest 2 mins

Ensure you rest 3+hrs between A&B 

Running-

Speed/Interval Day

M- 4x400m 4x200m

H- 2x400m 4x200m

S- 1×400 4x200m

These are done at Max Effort

These are done at max effort