ENDURANCE WOD 12-18/12/2016
DAY 1:
20 MIN EASY+3X(200/400/800).WORK:REST 1:1*+15 MIN EASY
*REST THE TIME YOU DID IN THE LAST INTERVAL.
200-TIME IN 200-400-TIME IN 400-800-TIME IN 800-200…
+ASSAULT VERSION 15 CAL-25 CAL-50 CAL
DAY 2:
15 MIN EASY+1600 FAST/800 EASY/1600 FAST/400 EASY/1600 FAST+15 MIN
+ROWING VERSION: 1000 FAST/500 EASY/1000 FAST/250 EASY/1000 FAST
DAY 3:
10 KM. USE YOUR STEADY STATE RUN TIME FOR PACING
![](https://s14-eu5.ixquick.com/cgi-bin/serveimage?url=http%3A%2F%2Fwelcometotheproject.com%2Fwp-content%2Fuploads%2F2015%2F12%2FMattOwenTrack081715.jpg&sp=86cbcaf08fd8289f2b4af7204ef9203c)
Lactate Shuttle