19 July 12: CFE

ENDURANCE WOD:

"Lactate Shuttle"
Choose ONE of the following sports:
Swim (THU): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on
Bike (THU): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on
Run (THU): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on
C2 Row (THU): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on
Ruck (THU): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on using 40# ruck or vest; cover as much distance as possible; this is not a ruck-run
Post sport and distances to comments. Each set should be as close to max effort as possible.