The difference between good and great

is just a little extra effort.

-Duffy Daugherty

WOD…

“Helen”

3 rounds for time of:

400m Run

21x KB swing

12x Pullup

Endurance Workout…

TEMPO 85-95%

Anaerobic Endurance Strength and Conditioning Rest Day

Choose ONE Of The Following Sports

Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y

Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles

Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k

C2: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1