Friday, 8 November 2013

STRENGTH:
Weighted Pull up x3x3
Weighted Dips x3x3

STRENGTH & CONDITIONING WOD:
Team WOD: teams of 3 complete-
200 Wallballs 9/7kg
200 Burpees
2,000m Row
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 (THU): Repeat :90 on, :90 off until form/pace deteriorates
Bike (THU): Repeat :90 on, :90 off until form/pace deteriorates
Run (THU): Repeat :90 on, :90 off until form/pace deteriorates
Row (THU): Repeat :90 on, :90 off until form/pace deteriorates
Ruck (THU): Repeat :90 on, :90 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 (OFF): OFF
Bike (THU): Repeat :90 on, :90 off until form/pace deteriorates
Run (SAT or Tempo): Repeat :90 on, :90 off until form/pace deteriorates
Post sport, times, and total number of intervals to comments.