STRENGTH
Box squat 50% 2 x 12
CFE STRENGTH & CONDITIONING WOD:
10 min AMRAP
3 MU
5 HSPU
7 Pull ups
Post rounds to comments.
ENDURANCE WOD:
3+ Hours Before or After CFE Strength & Conditioning WOD
Single-Sport (SS)
Choose ONE of the following sports:
Swim (TUE): 20 x 25m on 0:30, deviate no more than 2-3 seconds
Bike (TUE): 10 x 1/4M on 1:00, deviate no more than 2-3 seconds
Run (TUE): 6 x 400m, rest 2:00, deviate no more than 2-3 seconds
Row (TUE): 6 x 500m, rest 2:00, deviate no more than 2-3 seconds
Post sport and times to comments.
Multi-Sport (3S)
Choose ONE of the following sports:
Swim (MON): 15-25 x 25m TT on 1:00
Bike (WED): 6-8 x 1M repeats, spin/rest 2:00, deviate no more than 2-3 seconds
Run (TUE): 8 x 200m, rest 2:00, deviate no more than 2-3 seconds
Post sport and times to comments.
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