STRENGTH:
Front Squat 1-1-1
CFE STRENGTH & CONDITIONING WOD:
12 min AMRAP
6 Thrusters 135/95#
12 Toes to Bar
21 Double Unders.
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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): 15-25 x 25m TT, active recovery easy 50m
Bike (TUE): 3-7 x 1k TT, spin/recover 2:00
Run (TUE): 3-7 x 400m, recover 1:00, hold each effort within 2-3 seconds
Row (TUE): 3-7 x 500m, recover 1:00, hold each effort within 2-3 seconds
Ruck (TUE): 8-10 x 3:00min @ 65#/Boots/Utes, recover 1:30
Post sport, times, distances to comments.
Multi-Sport (3S)
Choose ONE of the following sports:
Swim (MON): 15-25 x 25m TT, active recovery easy 50m
Bike (WED): 3-7 x 1k TT, spin/recover 2:00
Run (TUE): 3-7 x 400m, recover 1:00, hold each effort within 2-3 seconds
Post sport and times to comment
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