Thursday, 10-27-11:C Long Intervals Day 1 Week 1

CFNMB Strength & Conditioning WOD: Rest Day

---

Endurance:

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

Choose ONE of the following sports:

Lactate Shuttle

Swim (SS Thu, 3S Fri): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Bike (SS Thu, 3S Sat or Tempo): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Run (SS Thu, 3S Sun or TT): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Row (SS Thu): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

All-out maximal efforts. Post sport and distances to comments.