4.11.10

Sunday, 04.11.10: 30:20×8

3+ Hours After Anaerobic Endurance Strength & Conditioning WOD or CrossFit Main Site WOD

Choose ONE Of the Following Sports:

30:20 x 8 rounds, 30 seconds on 20 seconds off, all out effort!

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 30:20×8

San Diego Anaerobic Endurance, Team training run, Mission Beach Ca.

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