STRENGTH:
OHS 3-3-3
CFE STRENGTH & CONDITIONING WOD:
8 min AMRAP:
3 Muscle Ups
5 HSPU
200m Run
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 (THU): 4 – 8 x 200m on 3:00, hold within 3-5 seconds
Bike (THU): 2 – 5 x 5:00 @ 95% of 4:00 TT pace, spin/rest 4:00, hold within 3-5 seconds
Run (THU): 2 – 4 x 800m, rest 5:00, hold within 3-5 seconds
Row (THU): 2 – 4 x 800m, rest 5:00, hold within 3-5 seconds
Ruck (THU): 2 – 4 x 1600m, @ 65# Ruck/Boots/Utes, rest 5:00
Post sport, times, and distances to comments.
Multi-Sport (3S)
Choose ONE of the following sports:
Swim (FRI): 4 – 8 x 200m on 3:00, hold within 3-5 seconds
Bike (SUN or T/TT): 2 – 5 x 5:00 @ 95% of 4:00 TT pace, spin/rest 4:00, hold within 3-5 seconds
Run (SAT or T/TT): 2 – 4 x 800m, rest 5:00, hold within 3-5 seconds
Post sport, times, and distances to comments.
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