M.C.
Strenght
Front Squat 3 -3 – 3
Met con
3 Rounds for time
500 mt rowing
21 Sumo Dead Lift High Pull 40/25 Kg
15 Knees to elbows
9 Ring dips
Endurance:
3+ Hours Before or After CFE Strength & Conditioning WOD
Choose ONE of the following sports:
“Tosh”
Swim (SS Tue, 3S Mon): 3 x (50 m/y, 100 m/y, 200 m/y)
Bike (SS Tue, 3S Wed): 3 x (1/2M, 1M, 2M)
Run (SS Tue, 3S Tue): 3 x (200m, 400m, 600m)
Work:Rest ratio of 1:1. Rest the exact time it takes to complete each distance in a set. For example, run 200m in 35 seconds, rest 35 seconds, run 400m in 75 seconds, rest 75 seconds, etc.
Paleo Recipe of the day:
Curried Meatballs
How to cook it:
http://everydaypaleo.com/2011/05/03/curried-meatballs/
Source:
www.everydaypaleo.com