Swim / Work Capacity

Swim
4x25 freestyle
4x25 CSS

then:
Every minute on the minute for 20 minutes:
25 yd. freestyle sprints
averaged 20 sec or under per sprint

Cool Down:
2x25 free style techniques
2x25 CSS


WC:

Warm Up:
2 Rounds:
400m Run
10 Good mornings w/ BB
10 Push Press w/ BB
10 Front squats w/BB
5 Burpee Pull Ups

Mobility Drills

“The Three Amigos”

A five minute break is taken after completion of each WoD. Score is total time at the end of last workout.

A. 5-1

• Deadlift (350/250)
• Muscle Ups

5 minute rest

• B. 21,15,9
• Front Squat (105#)

Pullups

5 minute rest

C. 3 Rounds of

• 20 Kb swings (1.5 pood)
• 40 jump and switch lunges (trailing knee must touch floor.)

Splits:
2:42, 11:38, 21:42 (running clock)

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Report

• WOD TOD: 1pm swim, 4pm workout
• Body: No soreness
• Sleep: 7 hours
• Power Lung: 4x10
• Fish Oil: 5 tsp. AM, 5 tablets pm
• Static Stretch: none
• Foam Roll: none
• MWOD: none