Here are the Endurance WOD’s for the week.
Run: 6 X 300, rest 2 min in between
Bike: 4 X 1 mile + 400 m run
Bike: 10 mile high cadence ride- goal is 90-100
Swim: 5 X 50 on the 60, rest 1 min then 3 X 75 on the 90 rest 1 min then , 5 X 50 on the 60
Swim: 400 m at 80%, rest 3-5 min and repeat twice
Remember, If you have expressed interest in the Ragnar Relay, we need to get your individual registration check so we can get the team registered! If you weren’t able to make it to the meeting on Saturday, and since there were 2 people there most of you weren’t… shoot me an email so we can get you pertinent information!