Tuesday 23.4.4 WOD

Run 400m @60%

rest 2 mins

Run 400m @70%

rest 2 mins

Run 200m@80%

rest 1 min

Run 200m@90%

rest to recovery

Run 400m for time

* percentages are based on individual perceived

exertion rates. This is not based on past timed efforts.

This will be different for all individuals and can change

week to week depending how the individual feels on a given day.

** It is important that athletes are diligent about pacing themselves

and not going 100% all the time for the sake of safety and progress.

*** Scale distances and efforts. Scale to Rowing or biking if runningnis not possible

400m Run = 500m Row, 1000m Bike