7/7/2011

Warm-up;

5 minutes of vinyasa stretch

Xfit WOD;

“Tosh”

Swim (SS Tue, 3S Mon): 3 x (50 m/y, 100 m/y, 200 m/y)

Bike (SS Tue, 3S Wed): 3 x (1/2M, 1M, 2M)

Run (SS Tue, 3S Tue): 3 x (200m, 400m, 600m)

Work:Rest ratio of 1:1. Rest the exact time it takes to complete each distance in a set. For example, run 200m in 35 seconds, rest 35 seconds, run 400m in 75 seconds, rest 75 seconds, etc.

Post sport/times to comments.