CFE STRENGTH & CONDITIONING WOD:
3 x 50m Sled sprints
3 x 50m Prowler Push
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ENDURANCE WOD:
3+ Hours Before or After CFE Strength & Conditioning WOD
Single-Sport (SS)
Choose ONE of the following sports:
Swim (TUE): 3-7 x 200m on 2:45 (scale in :15 increments as needed), hold within 3-5 seconds
Bike (TUE): 3-7 x 5 min, spin/rest 3:00-4:00, hold highest distance possible across efforts
Run (TUE): 3-6 x 1200m, 2:00-3:00 recovery, hold within 3-5 seconds
Row (TUE): 3-6 x 1500m, 2:00-3:00 recovery, hold within 3-5 seconds
Ruck (TUE): 3-7 x 7:00min @ 65#/Boots/Utes, recover 3:00
Post sport, times, distances to comments.
Multi-Sport (3S)
Choose ONE of the following sports:
Swim (MON): 3-7 x 200m on 2:45 (scale in :15 increments as needed), hold within 3-5 seconds
Bike (WED): 3-7 x 5 min, spin/rest 3:00-4:00, hold highest distance possible across efforts
Run (TUE): 3-6 x 1200m, 2:00-3:00 recovery, hold within 3-5 seconds
Post sport, times, distances to comments.
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