Black WOD
For time:
50-40-30-20-10
Double-unders
Toes-to-bar
Blue WOD
For time:
50-40-30-20-10
Double-unders
Knee Raises
Grey WOD
For time:
50-40-30-20-10
Single Jumps x 2 (100-80-60-40-20)
Leg Raises
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3+ Hours After CFE Strength & Conditioning WOD
Chose ONE of The Following Sports:
All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!
Swim: Use pool or open water
Bike:Â Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
C2:Row 20:10×8
DECEMBER “COOL†BOARD:
– Erica Stone: Â First Kipping Pull-Up without a Band!
Big day today for Nate and Andi!!!
CONGRATS to Nate and Andi!!!!!!!!!!
The whiteboard has no WOD on it today to post for…do you guys do that or is that a national thing…?
My bad…all fixed now 8)
Thanks Jamie….hope your healing it coming along ok…