Warm-up:
800m run/1000m row
10 V-ups x 3 sets
10 Lunges x 3 sets (each leg)
CF FOOTBALL STYLE WOD:
Complete 5 rounds for time:
20 yd Bear Crawl - Crawl 10 yds turn and crawl back 10 yds
3 Deadlifts - 315 lbs
10 Lateral Burpees over the bar
Cash-out:
5 rounds of 20 yds Resistance sprints.
ENDURANCE TRAINING
Endurance(CFE)
3+ Hours After CFE Strength & Conditioning WOD
Chose ONE of The Following Sports:
All sports do: 30:20 x 12 rounds, 30 seconds on 20 seconds off, all out efforts!
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
C2:Row 30:20×12
 CF FOOTBALL STYLE WOD: Complete 5 round...){kind=link}
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