Press 5-5-5

Push Press 3-3-3

3 Rft

30 KB Swings 32/24 Kg

30 Burpees

30 Plate sit ups

Endurance:

3+ hours Before or After CFE Strength & Conditioning WOD OR Strength & Conditioning Recovery

Choose ONE of the following sports:

Swim (SS Thurs, 3S Sat or T/TT): 8 – 12 x 100m/y on 2:00

Bike (SS Thurs, 3S Fri): 3 – 6 x 4:00 TT, spin/rest 4:00

Run (SS Thurs, 3S Sun or T/TT): 3 – 6 x 800m, rest 2:30

Maintain splits within 3-5 seconds on Swim/Run

17/6/2011
15/6/2011