Time to Sprint, got to love "Death by 10m"
SpitFire EnduranceChose ONE of The Following Sports:
All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
C2:Row 20:10×8
PTL WOD
Run 1000 Meters
100 Squats
50 Push-Ups
Great job with that though work out yesterday.
WOD Contributed Courtesy of CrossFit Inc. and CrossFit Endurance/UnScared Inc.
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