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Today work on your TOES TO BAR!

WOD
Skill: Power Clean



Strength:
Strict Toes to Bar 3x10-15 reps (mod weighted situps 3x25reps)



MetCon:
One the minute for 15 minutes



3 - Power Cleans (75/135) Scale as needed
5 - Box Jumps (18/24)

ENDURANCE TRAINING
Hill Repeats
3+ horas antes o después de tu WOD de Fuerza y Acondicionamiento

3+ Hours After CFE Endurance Strength & Conditioning WOD
Elige UNA de las siguientes disciplinas:
Choose ONE of the Following Sports:
Swim/Nadar: 10 x 100m/y holding fastest possible pace without deviating more than 5 sec… 15 sec recoveries
Bike: 4 x 2 mile hill repeats, holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are, how long it takes you to come down the hill. If you do not have a hill then use tension on a trainer or ergometer with steady/ heavy tension.
Run/Correr: 2 x 3/4 – 1 mile hill repeats holding fastest possible pace without deviating more then 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill… treadmill use 7% grade, recover 2 min and repeat
C2: 3 x 1k repeats not deviating more then 10 seconds. 2 min recoveries.