Monday, 6 January 2014

STRENGTH:
20 rep Back Squat (unbroken) @ 60% of 1RM

STRENGTH & CONDITIONING WOD:
5 rounds for time:
12 Burpees
8 Pull Ups
6 Shoulder to Overhead 105/75#
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 125m, recover 2:30 until form/pace deteriorates
Bike (TUE): Repeat 1k, recover 2:30 until form/pace deteriorates
Run (TUE): Repeat 800m, recover 2:30 until form/pace deteriorates
Row (TUE): Repeat 1k, recover 2:30 until form/pace deteriorates
Ruck (TUE): Repeat 1k, recover 2:30 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 125m, recover 2:30 until form/pace deteriorates
Bike (MON): Repeat 1k, recover 2:30 until form/pace deteriorates
Run (TUE): Repeat 800m, recover 2:30 until form/pace deteriorates
Post sport, times, and total number of intervals to comments.