W.O.D.: F L-INT Day 2 Week 7

STRENGTH:

DE: Dead Hang Pull-ups 12 sets of 2 reps on 0:30

Rest 5:00-10:00 then perform CFE S&C WOD.

CFE STRENGTH & CONDITIONING WOD:

Four rounds for time of:

Swim 50m/y

25 Air Squats

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ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD.

Choose ONE of the following sports:

Swim (THU): 10 x 100m on 2:45, hold splits within 3-5 seconds

Bike (THU): 6 x 2M, spin/rest 2:00, hold splits within 3-5 seconds

Run (THU): 3 x 1M, rest 2:00, hold splits within 3-5 seconds

C2 Row (THU): 3 x 1500m, rest 2:00, hold splits within 3-5 seconds

Ruck (THU): 4 x 1M with 45# ruck/vest, rest 2:00, hold splits within 3-5 seconds

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Multi-Sport (3S)

Choose ONE of the following sports:

Swim (SUN or TT): 8 x 200m on 3:45, hold splits within 3-5 seconds or 1500m TT

Bike (FRI): 2 x 2M, spin/rest 90 seconds b/w, hold splits within 3-5 seconds, then 3 x 5k, spin/rest 90 seconds b/w, hold splits within 3-5 seconds

Note: Athlete will have 90 seconds of rest after finishing the second 2M before beginning the first 5k.

Run (SAT or Tempo): 3 x 1M, rest 2:00, hold splits within 3-5 seconds or 2 x 2M, rest 5:00, hold splits within 7-10 seconds

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