21 Feb 13: CFE

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:
Single-Sport (SS) Choose ONE of the following sports:
"Short Tosh"
Swim (THU): 3 x (25m/y + 50m/y + 100m/y), 1:1 work:recover
Bike (THU): 3 x (1/4M + 1/2M + 1M), 1:1 work:recover
Run (THU): 3 x (100m + 200m + 400m), 1:1 work:recover
Row (THU): 3 x (125m + 250m + 500m), 1:1 work:recover
Ruck (THU): 3 x (1/4M + 1/2M + 1M), 1:1 work:recover, 50-75# Ruck/Boots/Utes
Post sport and times to comments.
Multi-Sport (3S)
Choose ONE of the following sports:
"Short Tosh"
Swim (THU): 3 x (25m/y + 50m/y + 100m/y), 1:1 work:recover
Bike (FRI): 3 x (1/4M + 1/2M + 1M), 1:1 work:recover
Run (SAT or TT): 3 x (100m + 200m + 400m), 1:1 work:recover
Post sport and times to comments.