STRENGTH WOD:
Front Squat 3-3-3-3-3
CFE STRENGTH & CONDITIONING WOD:
15 min AMRAP:
7 box jumps 24/20”
9 Push Press 115/75 #
11 KTE
ENDURANCE WOD:
3+ Hours Before or After CFE Strength & Conditioning WOD
“Sport (DAY)” refers to when the workout is designed to be performed during the week.
Single-Sport (SS)
Choose ONE of the following sports:
Swim (THU): 4 x 100m on 2:00, deviate no more than 3-5 seconds
Bike (THU): 3-5 x 2M, spin/rest 2:00, deviate no more 3-5 seconds
Run (THU): 2 x 1000m, rest 2:00, deviate no more than 3-5 seconds
C2 Row (THU): 2 x 1250m, rest 2:00, deviate no more than 3-5 seconds
Post sport and times to comments.
Multi-Sport (3S)
Choose ONE of the following sports:
Swim (FRI): 6 x 100m on 2:00, deviate no more than 3-5 seconds
Bike (SUN or TT): 4 x 2M, spin/rest 2:00, deviate no more than 3-5 seconds
Run (SAT or Tempo): 3 x 800m, rest 3:00, deviate no more than 3-5 seconds
Post sport and times to comments.
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