21 Aug 12: STR + CFE

STRENGTH:
DE: Back Squats 12 sets of 2 reps @ 50% of 1RM + accommodating resistance on 0:45
Post loads and resistance to comments. Rest 5:00-10:00 then perform CFE WOD.

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ENDURANCE WOD:
"Lactate Shuttle"
 Choose ONE of the following sports:
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
Ruck (TUE): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on, load for ruck is athlete's choice
Post sport and distances to comments. Try to maintain consistently difficult efforts across all sets.