Rest Day/Make-up Day/Skill Development

CrossFit Endurance(072909)
3+Hours after CrossFit WOD
Swim:10X100m/y holding fastest possible pace without deviating more than 5 sec… 15 sec recoveries
Bike:4X2 mile hill repeats, holding fastest possible pace and not deviating more than 1 min per repeat.  Recoveries are, how long it takes you to come down the hill.  If you do not have a hill then use tension on a trainer or ergometer with steady/heavy tension.
Run:2X3/4-1 mile hill repeats holding fastest possible pace without deviating more then 1 min and recovering 1 min before descending hill easy.  Repeat after 1 min recovery at bottom of hill…treadmill use 7% grade, recover 2 min and repeat
C2:3X1k repeats not deviating more then 10 seconds.  2 min recoveries.

Foul if you deviate more than the specified time.
Foul:20 Pistols (10 Each side)