Rest Day (09.05.2009)CrossFit Endurance WOD (09.05.2009)
8 Rounds for maximum distance of 20 seconds on 10 seconds off, all out efforts!
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
C2: Higher than your normal damper by at least two levels.
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