CrossFit: OFF
Endurance:
3+ Hours Before or After CFNMB Strength & Conditioning WOD or Strength & Conditioning Recovery
Choose ONE of the following sports:
Swim (SS Thu, 3S Fri): 10-20 x 50m on 0:45, hold within 3-5 seconds
Bike (SS Thu, 3S Sun or T/TT): 4-6 x 1k @ 90% of wk 5 1k pace, rest/spin 2:00, hold within 3-5 seconds, then follow 1k efforts with 1 x 1k TT
Run (SS Thu, 3S Sat or T/TT): 4-8 x 400m, rest 1:30, hold within 3-5 seconds
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