Friday, 09-16-11: B Long Intervals Day 2 Week 3

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

Choose ONE of the following sports:

Swim (SS Thu, 3S Fri): 6-8 x 200m on 3:00, hold efforts within 3-5 seconds

Bike (SS Thu, 3S Sun or T/TT): 4-6 x 2M, spin/rest 2:00, hold efforts within 3-5 seconds

Run (SS Thu, 3S Sat or T/TT): 4-6 x 800m, rest 2:00, hold efforts within 3-5 seconds

Row (SS Thu): 4-6 x 1000m, rest 2:00, hold efforts within 3-5 seconds