There is only one way to succeed in anything

and that is to give it everything.

Look at them go!

WOD…

Rest Day

Endurance WOD…

TEMPO 80-90%

Choose ONE of the following sports:

80% effort for the first half, 90% effot for the last half. Choose distance based on your event.

Swim: SC: 400m , LC: 600m , U: 800m

Bike: SC: 10 mile , LC: 18 mile , U: 25 mile

Run: SC: 1.5 mile , LC: 5 miles , U: 10 miles

C2: SC: 2k , LC: 5k , U: 8k