Friday, 13 December 2013

STRENGTH:
Snatch Grip Deadlift x3x4

STRENGTH & CONDITIONING WOD:
Muscle Up 1 – 2 – 3 – 4 – 5
Double Unders 50 – 40 – 30 – 20 – 10
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 :60 on, :60 off until form/pace deteriorates
Bike (THU): Repeat :60 on, :60 off until form/pace deteriorates
Run (THU): Repeat :60 on, :60 off until form/pace deteriorates
Row (THU): Repeat :60 on, :60 off until form/pace deteriorates
Ruck (THU): Repeat :60 on, :60 off until form/pace deteriorates, 55-65# Ruck/Boots/Utes
Post sport, times, and total number of intervals to comments.
Multi-Sport (3S)
Choose ONE of the following sports:
Swim (THU): Repeat :60 on, :60 off until form/pace deteriorates
Bike (FRI): Repeat :60 on, :60 off until form/pace deteriorates
Run (SAT or Tempo): Repeat :60 on, :60 off until form/pace deteriorates
Post sport, times, and total number of intervals to comments.