AM Pool WOD: 2 Rounds of:
30 sec. eggbeaters
30 sec. arms only
25 yd. head out of water
25 yd. underwater
Then
6 Rounds for time of:
50 yd. Side stroke with one hand anchored
1 Dive to bottom
50 yd. Freestyle
1 Dive to bottom
Warm up: 50 Step ups
20 OHS with PVC
20 Sit ups
20 Back extensions
Dynamic Stretching
Skill: Hollow Body position
Handstands
WOD: For time:
Row 1 K
50 Box jumps 30”/24”/20”
50 KBS #53/#35/#26
50 Pull ups
Jaime throwing Big Iron around very easily
The Pool WOD was Awesome this morning! Great job guys!
Rachel and Rod mid-flight.
