STRENGTH:
Sumo Deadlift 1-1-1
CFE STRENGTH & CONDITIONING WOD:
12 min AMRAP
2 – Cleans (90% 1RM)
5 – Pull Ups
10 – Push Ups
15 – Air Squats
Post number of rounds to comments.
ENDURANCE WOD:
3+ Hours Before or After CFE Strength & Conditioning WOD
Single-Sport (SS)
Choose ONE of the following sports:
Swim (THU): 3 x (50 m/y, 100 m/y, 200 m/y) recover 1:1 work/recover ratio
Bike (THU): 3 x (1/2M, 1M, 2M) recover 1:1 work/recover ratio
Run (THU): 3 x (200m, 400m, 600m) recover 1:1 work/recover ratio
Row (THU): 3 x (200m, 400m, 600m) recover 1:1 work/recover ratio
Ruck (THU): 3 x (400m, 800m, 1200m) recover 1:1 work/recover ratio
Post sport and times to comments.
Multi-Sport (3S)
Choose ONE of the following sports:
Swim (SAT or T): 3 x (50 m/y, 100 m/y, 200 m/y) recover 1:1 work/recover ratio
Bike (OFF): OFF
Run (FRI): 3 x (1/2M, 1M, 2M) recover 1:1 work/recover ratio
Post sport and times to comments.
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