Monday WOD

"Triathalon"

ENDURANCE - roughly 40 min.
20 minutes on bike(stationary or real)
20 minutes on treadmill (10 percent incline)
20 minutes of swimmers
(much thanks to Cliff for this one)


SPRINT -roughly 10 min.
100 swimmers
10 tabata intervals (20 sec of work, 10 sec rest, repeated ten times at 10% incline)
200 bicycles (on back alternating knee-to-elbows) or 1-mile on bike

ENDURANCE-record distance on bike, treadmill and repetitions of swimmers.
SPRINT-record time for completion