20 Mar 12: STR + CFE

STRENGTH WOD:

DE: Dead Hang Pull ups with accommodating resistance, 12 sets of 3 reps on 1:15

Post loads to comments. 5-10 minutes rest then CFE WOD.

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ENDURANCE WOD:
 3+ Hours Before or After CFE Strength & Conditioning WOD or Strength & Conditioning Recovery
Choose ONE of the following sports:
Lactate Shuttle
Swim (TUE): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on
Bike (TUE): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on
Run (TUE): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on
C2 Row (TUE): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Perform each set at just short of maximal effort. Post sport and distances to comments.