Monday

The 2011 Valdora "Pearl"

WOD

5-4-3-2-1 Dead lift

CFE-SWIM

Following warm up,

4-50's

2-100's

4-50's

Repeat 2, 3, or 4 times depending on race distance/ability.

Recovery is 10 seconds between 50's / 15 seconds between 100's.

CFE-RUN

1 mile warm up.

10 minute Tabata Run. (20 seconds max effort, 10 seconds recovery)

1 mile cool down.