STRENGTH:
Snatch Balance 1-1-1
CFE STRENGTH & CONDITIONING WOD:
4 Rounds For Max Reps Of:
1 min AMRAP – Front Squat @ 75% 1RM
1 min AMRAP – Ring Rows
Post Rep Total to comments.
ENDURANCE WOD:
3+ Hours Before or After CFE Strength & Conditioning WOD
Single-Sport (SS)
Choose ONE of the following sports:
Swim (TUE): Repeat 7:00 on, 7:00 off, until form/pace deteriorates
Bike (TUE): Repeat 7:00 on, 7:00 off, until form/pace deteriorates
Run (TUE): Repeat 7:00 on, 7:00 off, until form/pace deteriorates
Row (TUE): Repeat 7:00 on, 7:00 off, until form/pace deteriorates
Ruck (TUE): Repeat 7:00 on, 7:00 off, until form/pace deteriorates 55# Ruck/Boots/Utes
Post sport, times, and number of intervals to comments.
Multi-Sport (3S)
Choose ONE of the following sports:
Swim (WED): Repeat 7:00 on, 7:00 off, until form/pace deteriorates
Bike (MON): Repeat 7:00 on, 7:00 off, until form/pace deteriorates
Run (TUE): Repeat 7:00 on, 7:00 off, until form/pace deteriorates
Post sport, time, and number of intervals to comments.
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