3+ Hours Before or After CFNMB Strength & Conditioning WODor Strength & Conditioning Recovery
Choose ONE of the following sports:
Swim (SS Mon, 3S Mon): 5 x 200m on 3:30 or less, hold splits within 3-5 seconds or foul
Bike (SS Tue, 3S Tue): 5 x 5:00 TT, spin/rest 3:00-4:00
Run (SS Wed, 3S Wed): 5 x 800m, hold splits within 3-5 seconds or foul, rest 3:00 between efforts
C2 Row (SS Tue): 5 x 1000m, hold splits within 3-5 seconds or foul, rest 3:00 between efforts
Foul: 60 second isometric squat hold immediately followed by 50 burpees for time
ALL splits must be within 3-5 seconds for given sport in order to not foul.
Post sport, times and foul to comments.
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