W.O.D.: G L-INT Day 1 Week 3

CFE STRENGTH & CONDITIONING WOD: Rest Day

ENDURANCE WOD:

Perform Strength & Conditioning Recovery if needed.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (THU): 8 - 12 x 100m/y on 2:00 Maintain splits within 3-5 seconds

Bike (THU): 3 - 6 x 4:00 TT, spin/rest 4:00 Maintain splits within 3-5 seconds

Run (THU): 3 - 6 x 800m, rest 2:30 Maintain splits within 3-5 seconds

Row (THU): 3 - 6 x 800m, rest 2:30 (Experiment to find your optimal Drag Factor) Maintain splits within 3-5 seconds

Ruck (THU): 4 - 6 x 800m, @ 55# Ruck/Boots/Utes w/90 seconds rest Maintain splits within 3-5 seconds

Post sport, times, and distances to comments.

Multi-Sport (3S)

THU is 3S Rest Day.

Swim (FRI): 8 - 12 x 100m/y on 2:00 Maintain splits within 3-5 seconds

Bike (SAT or TT): 3 - 6 x 4:00 TT, spin/rest 4:00 Maintain splits within 3-5 seconds

Run (SUN or Tempo): 3 - 6 x 800m, rest 2:30 Maintain splits within 3-5 seconds

Post sport, times, and distances to comments.

Robert Tuller, Team SFCF Endurance, after completing the Wasatch 100 miler for the 12th time.

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Related Content:

• Drag Factor
• Team SFCF Endurance

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