Thursday, 08-11-11:Short Intervals Day 1 Week 10

CrossFit: OFF

Work on flexibility from the Gymnastics WOD

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Endurance:

3+ Hours Before or After CFNMB Strength & Conditioning WOD or Strength & Conditioning Recovery

Choose ONE of the following sports:

Swim (SS Thu, 3S Fri): 5-15 x 75m all out, active rest 25m easy

Bike (SS Thu, 3S Sat or T/TT): 6-12 x 1M, spin/rest 1:00, hold within 3-5 seconds

Run (SS Thu, 3S Sun or T/TT): 6-12 x 300m, rest 1:00, hold within 2-3 seconds

Row (SS Thu): 6-12 x 375m, rest 1:00, hold within 2-3 seconds