Saturday, 11 January 2014

GYMNASTICS SKILLS: 8-9AM
For Quality:-
4 ROUNDS:
10 Strict Handstand Push Ups with Wall
20 Narrow Squats
10 Push Ups
10 Roll to Candle Sticks

TEAM WOD: 9:30-10:30AM
In teams of 4:-

For 20 minutes:
Timer: FARMER’s Walk (to boom gate and back) 24/18kg
AMRAP: Thrusters 95/65#
Box jump and step down 24/20″
Medicine Ball Cleans 9/7kg
CASH OUT: 2,000m ROW

ENDURANCE WOD:
3+ Hours Before or After CFE Strength & Conditioning WOD
Single-Sport (SS)
Choose ONE of the following sports:
Swim (THU): Repeat :30s on, :30s off until form/pace deteriorates
Bike (THU): Repeat :30s on, :30s off until form/pace deteriorates
Run (THU): Repeat :30s on, :30s off until form/pace deteriorates
Row (THU): Repeat :30s on, :30s off until form/pace deteriorates
Ruck (THU): Repeat :30s on, :30s 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 (OFF): OFF
Bike (THU): Repeat :30s on, :30s off until form/pace deteriorates
Run (SAT or T): Repeat :30s on, :30s off until form/pace deteriorates
Post sport, times, and total number of intervals to comments.