CFE WOD 12.110.10


5 x 5 Back Squat (85-90% of 1RM) Rest 3min Between Sets.
Rest 5min
5×5 Weighted Ring Dips
Rest 3min
Hollow Rocks, Accumulate 3min of Total Work Time.

Squats: 142x5,147x5x4 kg.
Weighted Regular dips: 42x5,47x5x4 kg




4 hours later.
CFE 11.11.10

3+ Hours After CFE Strength & Conditioning WOD
Choose ONE of the following sports
Swim, Bike, Run, C2
120:60 x 6= 2 min on 1 minute off x 6
Goal, Highest ave Watts/Speeds or Distances in each of the 6 Intervals.


Did running.Nice!