Monday, 25 November 2013

STRENGTH:
Front Squat x5x5

STRENGTH & CONDITIONING WOD:
Heavy “Grace”
30 Clean & Jerk 155/125#
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 4:00 on, 4:00 off until form/pace deteriorates
Bike (TUE): Repeat 4:00 on, 4:00 off until form/pace deteriorates
Run (TUE): Repeat 4:00 on, 4:00 off until form/pace deteriorates
Row (TUE): Repeat 4:00 on, 4:00 off until form/pace deteriorates
Ruck (TUE): Repeat 4:00 on, 4:00 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:
Swim (WED): Repeat 4:00 on, 4:00 off until form/pace deteriorates
Bike (MON): Repeat 4:00 on, 4:00 off until form/pace deteriorates
Run (TUE): Repeat 4:00 on, 4:00 off until form/pace deteriorates
Post sport, times, and total number of intervals to comments.