STRENGTH WOD:
Box squat 55% 2 x 12
CFE STRENGTH & CONDITIONING WOD:
For time:
“Jackie”
For time:
Row 1000m
50 Thrusters, 45 pounds
30 Pull ups
ENDURANCE WOD:
3+ Hours Before or After CFE Strength & Conditioning WOD
“Sport (DAY)” refers to when a workout is designed/programmed to be performed within the week.
Single-Sport (SS)
Choose ONE of the following sports:
Swim (TUE): 3 x 300m TT, rest 3:00
Bike (TUE): 4 x 5k, spin/rest 5:00, deviate no more than +/- 3-5 seconds
Run (TUE): 4 x 1200m, rest 2:00, deviate no more than +/- 3-5 seconds
C2 Row (TUE): 4 x 1500m, rest 2:00, deviate no more than +/- 3-5 seconds
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Multi-Sport (3S)
Choose ONE of the following sports:
Swim (MON): 4 x 200m TT, rest 2:00
Bike (WED): 3 x 5k, spin/rest 2:00, deviate no more than +/- 3-5 seconds
Run (TUE): 3 x 1M, rest 3:00, deviate no more than +/- 3-5 seconds
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