3+ Hours Before CFNMB Strength & Conditioning WOD
Choose ONE of the following sports:
Swim (SS Sun, 3S Off): 800m TT, rest 5:00, then 2 x 200m @ 5-10 seconds faster than 800m TT pace
Bike (SS Sun, 3S Sat): 2 x 10mi @ 85% of 10mi TT pace, spin/rest 5:00 between
Run (SS Sun, 3S Sun): 5mi TT, rest 5:00, then 2 x 1mi @ 5k TT pace, rest 2:00 between
Row (SS Sun): 8k TT, rest 5:00, then 2 x 2k @ 5k TT pace
Post sport and times to comments. Follow with S&C Recovery.
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