11.6.12

12 Jun 12: STR + CFE

STRENGTH:
ME: Front Squat 1 x 20
This should be a maximal effort unbroken set. If the athlete has to rerack the bar, then the set is over.

Post loads and resistance to comments. Rest 5:00-10:00 then perform CFE WOD.


ENDURANCE WOD:
 Choose ONE of the following sports:Swim (TUE): 10 x 100m on 2:30, hold splits within 3-5 seconds
Bike (TUE): 7 x 2M, spin/rest 3:00, hold splits within 3-5 seconds
Run (TUE): 5 x 800m, rest 3:00, hold splits within 3-5 seconds
C2 Row (TUE): 5 x 1000m, rest 3:00, hold splits within 3-5 seconds
Ruck (TUE): 3 x 1M with 35# ruck/vest + boots/utes + (if available) carry 20-30# sandbag or odd object, rest 3:00, hold splits within 3-5 seconds
Post sport and times to comments.

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