Endurance WOD 10.22.14

3 Sport- 

1. Swim- 20mins Non-Stop
2. Bike- 6mile / Rest/ 5mile/Rest / 4mile /Rest 1/2:1 Ratio

Ensure you rest 3+hrs between A&B 

Running-

Speed/Interval Day

M- 7x400m / 2x800m

H- 5x400m / 2x800m

S- 3x400m / 2x800m

These are done at Max Effort

Rest 1 min between efforts