Thrusday

Strength WOD

1k row

50 burpee box jumps

100m tire drag

30 KBS

100m tire drag

10 parrelet pass throughs

Endurance WOD-Swim/Bike brick

Swim

sprint 20m/race pace 30m/sprint 40m/ race pace 20m Recover 1 minute

repeat 6, 8 , 0r 10 times

Bike...

5 min at 85% of threshold

1 min sprint - 20 second recovery

2 min sprint - 40 second recovery

3 min sprint - 1 min recovery

5 min sprint - 2 min recovery

3 min sprint - 1 min recovery

2 min sprint -40 second recovery

1 min sprint- 20 second recovery

5 minutes at 85% of threshold