Thursday

Strength WOD

3 rounds for time:

500 m Row

25 GI Janes

400 m Run

Endurance WOD- Swim/Bike BRICK

Swim-

250m Race pace

2x 125m hard effort

250m race pace

Bike

5 min @ race pace

5x1 min @ 90% (Recover 1 min)

5 min @ RP