W.O.D.: F L-INT Day 1 Week 9

CFE STRENGTH & CONDITIONING WOD: Rest Day

Spend at least 10 minutes working on improving your feet.

Nerves? What Nerves? - 6 Inches

ENDURANCE WOD:

Perform Strength & Conditioning Recovery in lieu of Endurance WOD if needed.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (THU): 2 rounds of (5 x 200m on 3:30); hold splits within 3-5 seconds; rest 3:00 between rounds

Bike (THU): 5 x 5k; hold splits within 3-5 seconds; spin/rest 2:00

Run (THU): 4 x 800m; hold splits within 3-5 seconds; rest 2:00

C2 Row (THU): 2 rounds of (1000m + 1200m); hold consistent efforts across both sets; rest 1:00 between 1000m and 1200m; rest 3:00 between rounds

Note: "Consistent effort" should allow athlete to hold both 1000m reps within 3-5 seconds and both 1200m reps within 3-5 seconds.

Ruck (THU): 5 x 1000m with 40# ruck/vest + boots/utes;  hold splits within 3-5 seconds; rest 2:00

Post sport and times to comments.

Multi-Sport (3S)

THU is a full 3S rest day. Sunday will be a Bike/Run brick TT.

Swim (SAT or Tempo): 8 x 200m on 3:45, hold splits within 3-5 seconds or 1500m Tempo @ 85% of 1500m TT Pace

Bike/Run (SUN): Bike 10M + Run 5k Brick TT

Note: The Bike/Run brick is designed to be one Time Trial with the events performed back-to-back. Athletes should practice transition skills.

T1, CrossFit Variance

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