12 Aug 12: CFE + AR

ENDURANCE WOD:
Follow with S&C Recovery.
Single-Sport (SS)
Choose ONE of the following sports:
Swim (SUN): 1000m @ 95% of 1000m TT pace
Bike (SUN): 10M @ 95% of 10M TT pace
Run (SUN): 3 x 2M, rest 5:00 b/w reps, hold splits within 5-10 seconds
C2 Row (SUN): 5k @ 90% of 5k TT pace
Ruck (SUN): 3 x 2M with 30# ruck/vest, rest 5:00 b/w reps, hold splits within 5-10 seconds
Post sport and times to comments.

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STRENGTH & CONDITIONING RECOVERY
This can and should be done the day of races, after long runs, or on Sundays after interval work.
Glute Ham Developer Sit-ups (make sure you are extending knees aggressively to come up. your quads should also burn on this) 3 x 15, Glute Ham Developer hip extensions (hamstrings and butt should burn), Kettlebell/Dumbbell swings 3 x 15, Bench Press, Pull-ups. All exercises with light : medium weight. 3 sets! Reps are until you feel burn in target area or prescribed amount. This is not a timed WOD.