STRENGTH:
Deadlift 80% 1 x 10
CFE STRENGTH & CONDITIONING WOD:
15-12-9
Hang Clean 135/95#
HSPU
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 (THU): 15-25 x 50m on 1:30, hold splits within 2-3 seconds
Bike (THU): 8-12 x 1/4M, spin/rest 1:00, hold splits within 2-3 seconds
Run (THU): 8-12 x 200m, rest 1:00, hold splits within 2-3 seconds
C2 Row (THU): 8-12 x 250m, rest 1:00, hold splits within 2-3 seconds
Post sport and times to comments.
Multi-Sport (3S)
Choose ONE of the following sports:
Swim (SAT or Tempo): 20 x 50m on 1:30, hold splits within 2-3 seconds
Bike (SUN or Brick): 10 x (0:30 on, 0:30 off)
Run (SUN following Bike INT or Brick): 10 x 100m, rest 1:00, hold splits within 2-3 seconds
Post sport and time to comments.
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