Monday, 7 October 2013

STRENGTH:
Sumo Dead Lift 3-3-3

CFE STRENGTH & CONDITIONING WOD:
Complete 4 rounds of:
1 min AMRAP Power Snatch 95/65#
1 min AMRAP Double Unders
1 min REST
Post score in comments.

ENDURANCE WOD:
3+ Hours Before or After CFE Strength & Conditioning WOD
Single-Sport (SS)
Choose ONE of the following sports:
Swim (TUE): Repeat 7:00 on, 3:00 off until form/pace deteriorates
Bike (TUE): Repeat 7:00 on, 3:00 off until form/pace deteriorates
Run (TUE): Repeat 7:00 on, 3:00 off until form/pace deteriorates
Row (TUE): Repeat 7:00 on, 3:00 off until form/pace deteriorates
Ruck (TUE): Repeat 7:00 on, 3:00 off until form/pace deteriorates, 55# Ruck/Boots/Utes
Post sport, times, and number of intervals to comments.
Multi-Sport (3S)
Choose ONE of the following sports:
Monday is the 3S Rest Day
Swim (OFF): OFF
Bike (TUE): Repeat 7:00 on, 3:00 off until form/pace deteriorates
Run (WED): Repeat 7:00 on, 3:00 off until form/pace deteriorates
Post sport, time, and number of intervals to comments.