W.O.D.: G L-INT Day 2 Week 5

STRENGTH:

ME: Back Squat 1 x 20 Reps

(This is one maximal set of 20 reps.)

Post load to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod

CFE STRENGTH & CONDITIONING WOD:

3 Rounds For Time Of:

10 - Deadlifts (225/185)

Row 500m

Post time to comments.

ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

Swim (THU): 4 - 8 x 200m on 3:00, hold within 3-5 seconds

Bike (THU): 2 - 5 x 5:00 @ 95% of 4:00 TT pace, spin/rest 4:00, hold within 3-5 seconds

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

Row (THU): 2 - 4 x 800m, rest 5:00, hold within 3-5 seconds

Ruck (THU): 2 - 4 x 1600m, @ 65# Ruck/Boots/Utes, rest 5:00

Post sport, times, and distances to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (FRI): 4 - 8 x 200m on 3:00, hold within 3-5 seconds

Bike (SUN or T/TT): 2 - 5 x 5:00 @ 95% of 4:00 TT pace, spin/rest 4:00, hold within 3-5 seconds

Run (SAT or T/TT): 2 - 4 x 800m, rest 5:00, hold within 3-5 seconds

Post sport, times, and distances to comments.

NYC Endurance athletes at the 2012 Civillian Military Combine Urban Assault

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• NYC Endurance
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