29 Jan 13: STR + CFE

STRENGTH:
ME: Front Squat
Post load to comments. Recover 5:00 - 10:00 then perform CFE Wod

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SKILLS & DRILLS
Perform 20-45min of skill/drills prior to Endurance WOD
Swim Skills & Drills
Bike Skills & Drills
Run Skills & Drills

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ENDURANCE WOD:
Choose ONE of the following sports:
Swim (TUE): 6:00 of 75m sprints on :60, recover 3:00, 4:00 of 75m sprints on 0:60, recover 2:00, 2:00 of 75m sprints on 0:60
Bike (TUE): 6:00 of 400m sprints on 1:00, recover 3:00, 4:00 of 400m sprints on 1:00, recover 2:00, 2:00 of 400m sprints on 1:00
Run (TUE): 6:00 of 100m sprints on 0:30, recover 3:00, 4:00 of 100m sprints on 0:30, recover 2:00, 2:00 of 100m sprints on 0:30
Row (TUE): 6:00 of 125m sprints on 0:30, recover 3:00, 4:00 of 125m sprints on 0:30, recover 2:00, 2:00 of 125m sprints on 0:30
Ruck (TUE): Repeat 400m, recover :45sec, for 10:00, recover 3:00, 400m for 8:00, recover 2:00, 400m for 6:00 @ 50# Ruck/Boots/Utes
Post sport, times, and number of intervals to comments.