STRENGTH:
Box Squat 55% 2 x 12
CFE STRENGTH & CONDITIONING WOD:
“Fran”
21-15-9
Thrusters 95/65 pounds
Pull ups
Post time to comments
ENDURANCE WOD:
3+ Hours Before or After CFE Strength & Conditioning WOD
Single-Sport (SS)
Choose ONE of the following sports:
Swim (TUE): 10-20 x 50m on 1 min
Bike (TUE): 10-15 x 1/4M on 1 min
Run (TUE): 6-12 x 200m w/ 2 min rest
Row (TUE): 6-12 x 200m w/ 2 min rest
Ruck (TUE): 6-12 x 200m @ 35# Ruck/Boots/Utes rest 2 min
Post sport and distances to comments. Maintain consistently difficult efforts across all sets.
Multi-Sport (3S)
Choose ONE of the following sports:
Swim (MON): 10-20 x 50m on 1 min
Bike (WED): 10-15 x 1/4M on 1 min
Run (TUE): 6-12 x 200m w/ 2 min rest
Post sport and distances to comments. Maintain consistently difficult efforts across all sets.
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