W.O.D.: H Mid-Week 3

STRENGTH:

ME: Pull Up

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

CFE STRENGTH & CONDITIONING WOD:

5 Rounds For Time Of:

100ft Walking Lunge Steps

Max Reps - Pull Ups

Post time and total number of pull ups to comments.

ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

Swim (TUE): 8-12 x 25m on 1:00, hold efforts within 2-3 seconds

Bike (TUE): 8-12 x 1/4M (400m), recover 1:00, hold efforts within 2-3 seconds

Run (TUE): 8-12 x 100m, recover 1:00, hold efforts within 2-3 seconds

Row (TUE): 8-12 x 125m, recover 1:00, hold efforts within 2-3 seconds

Ruck (TUE): 8-12 x 1/4M (400m), 65#/Boots/Utes, recover 1:00, hold efforts within 2-3 seconds

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 8-12 x 25m on 1:00, hold efforts within 2-3 seconds

Bike (WED): 8-12 x 1/4M (400m), recover 1:00, hold efforts within 2-3 seconds

Run (TUE): 8-12 x 100m, recover 1:00, hold efforts within 2-3 seconds

Post sport and times to comments.

The RunATX team at the finish line of the Decker Challenge

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