Monday, September 2, 2013

STRENGTH:
Front Squat 3-3-3

CFE STRENGTH & CONDITIONING WOD:
25-20-15-10-5 KBS 2/1.5pd
5-10-15-20-25 Double Unders
Post time to comments.

ENDURANCE WOD:
3+ Hours Before or After CFE Strength & Conditioning WOD
Single-Sport (SS)
Choose ONE of the following sports:
“Tosh”
Swim (TUE): 3 x (50 m/y, 100 m/y, 200 m/y) recover 1:1 work/recover ratio
Bike (TUE): 3 x (1/2M, 1M, 2M) recover 1:1 work/recover ratio
Run (TUE): 3 x (200m, 400m, 600m) recover 1:1 work/recover ratio
Row (TUE): 3 x (200m, 400m, 600m) recover 1:1 work/recover ratio
Ruck (TUE): 3 x (400m, 800m, 1200m) recover 1:1 work/recover ratio, 65# Ruck/Boots/Utes
Post sport, times, and total number of intervals to comments.
Multi-Sport (3S)
Choose ONE of the following sports:
“Tosh”
Swim (MON): 3 x (50 m/y, 100 m/y, 200 m/y) recover 1:1 work/recover ratio
Bike (WED): 3 x (1/2M, 1M, 2M) recover 1:1 work/recover ratio
Run (TUE): 3 x (200m, 400m, 600m) recover 1:1 work/recover ratio
Post sport, times, and total number of intervals to comments.