5 Feb 13: STR + CF

STRENGTH:
ME: Back 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:
Single-Sport (SS) Choose ONE of the following sports:
"Tosh"
Work:Recovery 1:1. Recover the exact time it takes to complete each interval in a set. (200m in 35s, rest 35s, 400m in 1:20, rest 1:20, 600m in 2:00, rest 2:00, etc.).
Swim (TUE): 3 x (50y + 100y + 200y)
Bike (TUE): 3 x (1/2M + 1M + 2M)
Run (TUE): 3 x (200m + 400m + 600m)
Row (TUE): 3 x (250m + 500m + 750m)
Ruck (TUE): 3 x (400m + 800m + 1600m) 50# Ruck/Boots/Utes
Post sport and times to comments.
Multi-Sport (3S)
Choose ONE of the following sports:
"Tosh"
Work:Recovery 1:1. Recover the exact time it takes to complete each interval in a set. (200m in 35s, rest 35s, 400m in 1:20, rest 1:20, 600m in 2:00, rest 2:00, etc.).
Swim (WED): 3 x (50y + 100y + 200y)
Bike (MON): 3 x (1/2M + 1M + 2M)
Run (TUE): 3 x (200m + 400m + 600m)
Post sport and times to comments.