Endurance WOD for Wednesday April 17th:

Bike

5-10 minutes Mobility
Dynamic Warm up

5-10 minutes drill work
3 X 3 different  Cycling drills of choice with brief (100-200m) spin increasing to sprint between each.
Follow with 3 sprints <100m 80%, 90%, and 100%
Recover completely and begin workout.

8-12 x 2k
Spin/recover 2:00
Hold efforts within 3-5 seconds.

easy  mile cool down

“Endurance is not just the ability to bear a hard thing, but to turn it into glory.”

William Barclay

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