STRENGTH:
Max Effort (ME): Barbell Row
Work up to a 5RM or 3RM. Post loads and reps to comments.
5-10 minutes rest then CFE S&C WOD
CFE STRENGTH & CONDITIONING WOD:
a) 10:00 of Muscle-up skill work
b) As many rope climbs as possible in 10:00.
Include weighted variations and climbs without legs if possible.
Post number of climbs completed to comments.
ENDURANCE:
3+ Hours Before or After CFE Strength & Conditioning WOD
Choose ONE of the following sports:
Swim (SS Tue, 3S Mon): 10 x 25m, work:rest 1:1, hold all splits within 2-3 seconds
Bike (SS Tue, 3S Wed): 6 x 1/4M (400m), work:rest 1:1, hold all splits within 2-3 seconds
Run (SS Tue, 3S Tue): 9 rounds of 1:00 on/1:00 off, each “on” round shoud be at 95% effort
C2 Row (SS Tue): 4 x 500m, work:rest 1:1, hold all splits within 2-3 seconds
Post sport and time/distance to comments.
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