Skill / Drill
10min of Jumprope, preferably barefoot.

Use a mixture of single skips, one legged hops, and run in place. Practice keeping good body alignment.

http://gymnasticswod.com/content/jump-rope-skill-transfer-endurance-pt3

WOD
Swim: 3-5 x 2:00 TT, rest 4:00
Run: 4-6 x 2:00 TT, rest 4:00
Row: 4-6 x 2:00 TT, rest 4:00

These are all out efforts for each interval.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s