26 Feb 13: STR + CFE

STRENGTH:
ME: Pull Up
Post load to comments. Recover 5:00 - 10:00 then perform CF 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:
Single-Sport (SS) Choose ONE of the following sports:
Swim (TUE): 75m TT, recover 2:00, then repeat 50m, recover 1:00, until form/pace deteriorates
Bike (TUE): 1k TT, spin/recover 3:00, then repeat 400m recover 2:00, until form/pace deteriorates
Run (TUE): 400m TT, recover 2:00, then repeat 200m recover 1:30, until form/pace deteriorates
Row (TUE): 500m TT, recover 2:00, then repeat 250m recover 1:45, until form/pace deteriorates
Ruck (TUE): 1K TT, recover 3:00, then repeat 400m recover 1:00, until form/pace deteriorates, 55# Ruck/Boots/Utes
Post sport, time, and number of intervals to comments.
Multi-Sport (3S)
Choose ONE of the following sports:
Swim (OFF): OFF
Bike (TUE): 1k TT, spin/recover 3:00, then repeat 400m recover 2:00, until form/pace deteriorates
Run (WED): 400m TT, recover 2:00, then repeat 200m recover 1:30, until form/pace deteriorates
Post sport, time, and number of intervals to comments.