CFE STRENGTH & CONDITIONING WOD:
Row ME 2 min x 4
Post times to comments.
ENDURANCE WOD:
3+ Hours Before or After CFE Strength & Conditioning WOD
Single-Sport (SS)
Choose ONE of the following sports:
“Tabata”
Swim (TUE): 8 x 20:10, use pool or open water
Bike (TUE): 8 x 20:10, use stationary bike with wattage tool or similar that can hold load of 200+ watts
Run (TUE): 8 x 20:10, use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed
Row (TUE): 8 x 20:10, use meters or watts
Ruck (TUE): 8 x 20:10, use a good hill use it, full kit plus 65-95# Ruck/Boots/Utes
Post sport and total distance to comments.
Multi-Sport (3S)
Choose ONE of the following sports:
“Tabata”
Swim (WED): 8 x 20:10, use pool or open water
Bike (MON): OFF
Run (TUE): 8 x 20:10, use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed
Post sport and total distance to comments.
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