25 Sep 12: STR + CFE

STRENGTH:
DE: Strict Chin Ups 2 Reps on the minute for 10 minutes (Use 50% 1RM Weighted Pull Up)
Post load to comments. Recover 5:00- 10:00 then Perform CFE Wod

---

ENDURANCE WOD:
Choose ONE of the following sports: Swim (TUE): 10 x 75m on 1:30 hold splits within 3-5 seconds.
Bike (TUE): 6 x 1M w/ 90 seconds spin/rest hold splits within 3-5 seconds.
Run (TUE): 6-12 x 200m, 90 seconds rest hold splits within 3-5 seconds.
Row (TUE): 6-12 x 200m, 90 seconds rest (How to set your Drag Factor) hold splits within 3-5 seconds.
Ruck (TUE): 6-12 x 400m, @ 55# Ruck/Boots/Utes, 90 seconds rest hold splits within 3-5 seconds.
Post sport and time to comments.