2 Dec 12: CFE + AR

ENDURANCE WOD:
Perform Strength & Conditioning Recovery if needed.

Choose ONE of the following sports:
Swim (SUN): 800m @ 90% 500m TT pace
Bike (SUN): 30M TT
Run (SUN): 13.1M @ 90% 15k TT pace
Row (SUN): 15k TT
Ruck (SUN): 15M @ 90% 12M TT pace @ 65#/Boots/Utes
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.