Wednesday, 06-29-11:Mid Week 4

CFNMB Swim WOD:

For time:

100 double unders (no sub)

50 squats

100m swim

50 dips

100m swim

50 dips

100m swim

50 squats

100m swim

100 double unders

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Endurance:

3+ Hours Before or After CFNMB Strength & Conditioning WOD or Strength & Conditioning Recovery

Choose ONE of the following sports:

Swim (SS Thur, 3S Fri ): 15 – 25 x 50 m/y on 1:00, hold within 3-5 seconds

Bike (SS Thur, 3S Thur ): 4 – 8 x 1M, spin/rest 90 seconds, hold within 3-5 seconds

Run (SS Wed, 3S Wed ): 3 – 6 x 400m, rest 2:00, hold within 3-5 seconds