Friday, September 13, 2013

STRENGTH:
Push Jerk 1-1-1

CFE STRENGTH & CONDITIONING WOD:
Team WOD
Farmer’s Walk buy in 32/24kg (125m)
Row relay: 2 min ME x 4
Post calories 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 4:00 on / 3:00 off, until form/pace deteriorates
Bike (THU): Repeat 4:00 on / 3:00 off, until form/pace deteriorates
Run (THU): Repeat 4:00 on / 3:00 off, until form/pace deteriorates
Row (THU): Repeat 4:00 on / 3:00 off, until form/pace deteriorates
Ruck (THU): Repeat 4:00 on / 3:00 off, until form/pace deteriorates, 55# Ruck/Boots/Utes
Post sport, times, and total number of intervals to comments.
Multi-Sport (3S)
Choose ONE of the following sports:
Friday is a 3S Rest day
Swim (OFF): OFF
Bike (THU): Repeat 4:00 on / 3:00 off, until form/pace deteriorates
Run (SAT or Tempo): Repeat 4:00 on / 3:00 off, until form/pace deteriorates
Post sport, times, and total number of intervals to comments.