AM Swim WOD: For max distance:
5 minutes on rest 2 minutes
6 minutes on rest 3 minutes
7 minutes on rest 4 minutes
Durability: 100 yd. underwater
Warm up: 400 m Run
25 OHS with PVC
25 sit ups
25 Hip extensions
25 Levers
25 Flutters
WOD: 3 Rounds for time of:
400 m Run
10 Squat snatch #75
30 ft. Hand Stand walk
Sorry no pics from the pool this morning, assistant coach forgot the camera. Our swimmers are getting stronger and more comfortable in the water. Great job! Back in the Box we had a great WOD with some handstand walks throwing a big wrench into the mix. And some who missed yesterday’s CrossFit Total made it up. We encourage all of you who missed Thursday’s WOD to make it up. This is a good benchmark to measure strength progress.
