The two endurance workouts for the week are: (courtesy of Crossfit Endurance)
1.)Run: 5k time trial or C2(rowing): 8k time trial
2.) Run or Row: 1 min on, 3 min off, 1 min on, 3 min off, 1 min on, 3 min off: 2 rounds all out effort, no pacing.
Steve brought his game face.