Endurance WOD Monday April 15th:

Choose 1 sport:

Swim

5-10 minutes mobility
Dynamic warm up
500m easy swim

5-10 minutes drill work:
3X 3 different swimming drills of choice. Swim Drill examples
Follow drill sets with 3 sprints <50m 80%, 90% and100%
Recover completely and begin workout

8-12 x 100m on 2:30, hold efforts within 3-5 seconds
500 easy warm down

Rowing

5-10 minutes mobility
dynamic warm up

15-20 minutes drill work
Quick Fixes To Improve Rowing — Brian MacKenzie

Follow with 3 sprints < 100m 80%, 90%, and 100%.
Recover completely and begin wod.

6-10 x 750m recover 2:00
Hold efforts within 2-3 seconds
1,000 m  cool down

“To give anything less than your best is to sacrifice the gift.”

– Steve Prefontaine

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