Warm-Up Run for 5 minutes @ moderate pace (50%) Followed by… One set of: CFG General warm-up Followed by… 200 Meter Sprint @ 70% effort 100 Meter Walk (Recover) 200 Meter Sprint @ 80% effort 100 Meter Walk (Recover) Session One VO2 Max Beginner/Intermediate Every 5 Minutes for 20 minutes (4 sets), complete: Run 400 Meters … Continue reading Endurance WOD 8/3/17-8/14/17