LAST WOD FOR 2013 – SEE YOU ON SAT/4 JANUARY 2014
STRENGTH:
Weighted Pull Ups x5x5
Weighted Ring Dips x5x5
STRENGTH & CONDITIONING WOD:
“Mark-OH Polo’s Farewell”
Complete 5 rounds:-
12 Dead lifts 135/95#
9 Hang Power Cleans 135/95#
6 Push Jerk 135/95#
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): Repeat 800m, recover 3:00 until form/pace deteriorates
Bike (THU): Repeat 800m, recover 3:00 until form/pace deteriorates
Run (THU): Repeat 800m, recover 3:00 until form/pace deteriorates
Row (THU): Repeat 800m, recover 3:00 until form/pace deteriorates
Ruck (THU): Repeat 800m, recover 3:00 until form/pace deteriorates, 55-65# Ruck/Boots/Utes
Post sport, times, and total number of intervals to comments.
Multi-Sport (3S)
Choose ONE of the following sports:
Swim (FRI): Repeat 800m, recover 3:00 until form/pace deteriorates
Bike (THU): Repeat 800m, recover 3:00 until form/pace deteriorates
Run (OFF): OFF
Post sport, times, and total number of intervals to comments.
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