W.O.D.: F S-INT Day 2 Week 10

STRENGTH:

DE: Box Squat 10x2 on :60 (To a 12" box)

Post loads to comments. Rest 5:00-10:00 then perform CFE Strength & Conditioning WOD.

CFE STRENGTH & CONDITIONING WOD:

5 Rounds For Time Of:

5 - Power Snatch

10 - Toes- to Bar

Post time to comments.

ENDURANCE WOD:

Perform Strength & Conditioning Recovery if needed.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (THU): 10-12 x 30:30, use pool or open water

Bike (THU): 10-12 x 30:30, If you've got a hill, use it!

Run (THU): 10-12 x 30:30, If you've got a hill, use it!

C2 Row (THU): 10-12 x 30:30, damper setting is athlete's choice

Ruck (THU): 10-12 x 30:30, 35# ruck/vest + boots/utes, If you've got a hill or rough terrain, use it!

Post sport and total distance/total watts or times to comments. If using treadmill, include pace/mi and incline %.

Multi-Sport (3S)

THU is 3S Rest Day.

Swim (FRI): 10-12 x 30:30, use pool or open water

Bike (SAT or Tempo): 10-12 x 30:30, If you've got a hill, use it! OR 50 minutes @ 80% Effort

Run (SUN or TT): 10-12 x 30:30, If you've got a hill, use it! OR 15k TT

Rob Forte from CrossFit Frankson CrossFit Frankson. They host an Endurance Seminar October 6-7th.

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Related Content:

• Endurance Seminar
• CrossFit Frankson

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