Morning.

СFE 17.11.10


3+ Hours Before CFE Strength & Conditioning WOD
Choose ONE of the Following Sports

C2:SC:3x 1000m Repeats hold within 3-5 sec, Rest 20-40sec Between Repeats/ LC:2x1800m Repeats hold within 5-10sec,Rest 30-60sec Between repeats / U:3x1800m Repeats hold within 10-15sec, Rest 1-2min Between Repeats

Rowing Concept 2:  3х1000м
03:53
03:58
03:58

Evening.
CFE WOD 17.11.10

Jump Rope Barefoot 10 min., mixing in variables of DU’s, Cross Overs, single foot, running.

5 – 7 wall walks (start standing up with your back to the wall about 3 feet away. Lean back until your hands come in contact with the wall. Walk your way down as deep as you can. Reaching the floor is your ultimate goal. Walk back up the wall with out falling. That is 1 wall walk). Rest as needed between.

15-12-9-12-15
Sumo Deadlift High Pull 95/65
Clapping Push ups.

00:09:48.