30 Oct 12: STR + CFE

STRENGTH:
DE: Bench Press 7x3 @ 65% 1 RM
Post load to comments. Recover 5:00 - 10:00 then perform CFE Wod

**Just realized I forgot to post the STR portion**
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ENDURANCE WOD:
Choose ONE of the following sports:
Swim (TUE): 3-5 x 400m on 7:00, hold within 3-5 seconds
Bike (TUE): 2-5 x 5k TT, spin/rest 5:00
Run (TUE): 2-6 x 4:00, rest 3:00, hold distance as close as possible on all sets
Row (TUE): 2-6 x 4:00, rest 3:00, hold distance as close as possible on all sets
Ruck (TUE): 2-6 x 2k @ 65#/Boots/Utes, rest 3:00, hold within 3-5 seconds
Post sport, times, distances to comments.