HOME WOD – Week 4, Day 6

WOD – Week 4, Day 6

Posted in Training

Strength and Conditioning: (3 rounds for time)
- 20 jumping squats
- 20 pushups
- 20 sit-ups
- Take the day Off

Running Workout: (3+ Hours Before CFE Strength & Conditioning WOD)
Run total of 45 minutes:
- run 10 min easy 50-65%
- then 6 rounds of 2 minutes hard 85-95% and 3 minutes run easy 65-75%
- then run easy last 8 minutes 50-65%.

This workout is specially designed by Brian Harkins from NYC Endurance, for the NYC Urban Assault.


You know what time it is. #cmcombine #crossfit #timetotrain #fitnesscommunity #motivation

meanbodapparel @MeanBod
About 36 minutes ago

Tis the season to be surrounded by carbs and sugar. Balance your diet with @thebestbarever. Gluten free and made fresh daily, this is MUCH better than Grandma's fruitcake. #cmcombine #thebestbarever #glutenfree #premiumprotein #eatclean #crossfit


It's hump day. Double tap if you're putting in work. #cmcombine #humpday #crossfit #functionalfitness #alwaystraining

gceph @connectifitjay (!!!!!!!!!!!!!!!!!!!!!!) #StartedFromTheBottom #NowWeHere
About 22 hours ago
connectifitjay Hey that's me! @gceph haha!
About 22 hours ago
gceph @connectifitjay haha yes it is!!!! #TheBasementOCRTeam
About 22 hours ago
musicb177 Wow this is epic @connectifitjay
About 23 hours ago