STRENGTH:
Front Squat x3x5 @ 80%
STRENGTH & CONDITIONING WOD:
Complete 5 rds:-
5 Hang Power Cleans 155/115#
10 Bar Facing Burpees
* Rest 1 minute between rounds
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 500m @ 90% 500m TT pace, recover 4:00min, until form/pace deteriorates
Bike (THU): Repeat 5k, spin/recover 5:00, until form/pace deteriorates
Run (THU): Repeat 1M, recover 4:00, until form/pace deteriorates
Row (THU): Repeat 2k, recover 4:00, until form/pace deteriorates
Ruck (THU): Repeat 2k, recover 4:00, until form/pace deteriorates, 60# Ruck/Boots/Utes
Post sport, times, and total number of intervals to comments.
Multi-Sport (3S)
Choose ONE of the following sports:
Swim (OFF): OFF
Bike (THU): Repeat 5k, spin/recover 5:00, until form/pace deteriorates
Run (SAT or T): Repeat 1M, recover 4:00, until form/pace deteriorates
Post sport, times, and total number of intervals to comments.
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