STRENGTH:
4 x 3 Front Squat @ 60% of 1RM
STRENGTH & CONDITIONING WOD:
For time:
400m Run
50 Double Unders
40 Wallballs 9/7kg
30 V sit-ups
20 T2B
10 Ring Dips
400m Run
Post results to comments.
ENDURANCE WOD:
3+ Hours Before or After CFE Strength & Conditioning WOD
Single-Sport (SS)
Choose ONE of the following sports:
Swim (THU): 3 x (:90s, :60s, :30s), Recover :30s after each interval
Bike (THU): 3 x (:90s, :60s, :30s), Recover :30s after each interval
Run (THU): 3 x (:90s, :60s, :30s), Recover :30s after each interval
Row (THU): 3 x (:90s, :60s, :30s), Recover :30s after each interval
Ruck (THU): 3 x (:90s, :60s, :30s), Recover :30s after each interval, 50# Ruck/Boots/Utes
Post sport, times, and total number of intervals to comments.
Multi-Sport (3S)
Choose ONE of the following sports:
Swim (THU): 3 x (:90s, :60s, :30s), Recover :30s after each interval
Bike (FRI): 3 x (:90s, :60s, :30s), Recover :30s after each interval
Run (SAT or TT): 3 x (:90s, :60s, :30s), Recover :30s after each interval
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