`

Warmup: 4 Rounds ~ not for time

250 meter row

60 ft Hand Stand Walk or Bear Crawl

+++++++++++++++++++++++++++++

Strength: Seated Dumbell Press 6x6

+++++++++++++++++++++++++++++

WOD: For Time

1000 meter row then,

3 x 3 minute AMRAP ~ with 1 minute rest between each round

9 Shoulder to Overhead 95/65#

9 Box Jumps & Over 24/20"

---------------------------------------

Endurance: Meet at YMCA Pool @ 6 am

Team Swim ~ 150 meter focus

 

Comment