*Please note: only a 6am and 6pm session today! For the month of March Fri 7pm session reserved for CF OPEN athletes. Thank you!
STRENGTH:
Dead lift 60% x2x10
CFE STRENGTH & CONDITIONING WOD:
Team of 4 WOD:- 15 min
5 OHS 135/95#
AMRAP box jumps 20/24′
Ring dips
Post total to comments.
ENDURANCE WOD:
3+ Hours Before or After CFE Strength & Conditioning WOD
Single-Sport (SS)
Choose ONE of the following sports:
Swim (THU): 6-8 x 200m on 3:00, hold efforts within 3-5 seconds
Bike (THU): 4-6 x 2M, spin/recover 2:00, hold efforts within 3-5 seconds
Run (THU): 4-6 x 800m, recover 2:00, hold efforts within 3-5 seconds
Row (THU): 4-6 x 1000m, recover 2:00, hold efforts within 3-5 seconds
Ruck (THU): 5-7 x 1M @ 65#/Boots/Utes, recover 3:00
Post sport, times, distances to comments.
Multi-Sport (3S)
Choose ONE of the following sports:
Swim (FRI): 6-8 x 200m on 3:00, hold efforts within 3-5 seconds
Bike (SAT or T/TT): 4-6 x 2M, spin/recover 2:00, hold efforts within 3-5 seconds
Run (SUN or T/TT): 4-6 x 800m, recover 2:00, hold efforts within 3-5 seconds
Post sport and times to comments.
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