25 Dec 12: STR + CFE

STRENGTH:
DE: Deadlift 10x2 on :60 @ 60% 1RM
Post load to comments. Recover 5:00 - 10:00 then perform CFE Wod

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ENDURANCE WOD:
Choose ONE of the following sports:
Swim (TUE): 1 x 400m, recover 5:00, 2-4 x 200m on 3:00, hold 200m efforts within 3-5 seconds
Bike (TUE): 1 x 5k, spin/recover 5:00, 2-4 x 2k, recover 1:30, hold 2k efforts within 3-5 seconds
Run (TUE): 1 x 1M TT, recover 5:00, 2-4 x 600m, recover 2:00 hold efforts within 3-5 seconds
Row (TUE): 1 x 2k, recover 5:00, 2-4 x 500m, recover 1:30, hold 500m efforts within 3-5 seconds
Ruck (TUE): 1 x 2k, recover 4:00, 2-4 x 1k, recover 2:00 hold efforts within 3-5 seconds
Post sport and times to comments.