Monday, September 23, 2013

STRENGTH:
Box squat x2x10 @ 50% of 1RM

CFE STRENGTH & CONDITIONING WOD:
10 20, 30 wallballs 9/7kg
30, 20, 10 Double Unders
15, 15, 15 Abmat situps to touch toes
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 (TUE): Repeat :30 on, :30 off until form/pace deteriorates
Bike (TUE): Repeat :30 on, :30 off until form/pace deteriorates
Run (TUE): Repeat :30 on, :30 off until form/pace deteriorates
Row (TUE): Repeat :30 on, :30 off until form/pace deteriorates
Ruck (TUE): Repeat :30 on, :30 off until form/pace deteriorates, 50# Ruck/Boots/Utes
Post sport, times, and total number of intervals to comments.

Multi-Sport (3S)
Choose ONE of the following sports:
Swim (WED): Repeat :30 on, :30 off until form/pace deteriorates
Bike (MON): Repeat :30 on, :30 off until form/pace deteriorates
Run (TUE): Repeat :30 on, :30 off until form/pace deteriorates
Post sport, times, and total number of intervals to comments.