Warmup:
Coach Led
Strength:
Back Squat 5-5-5
WOD:
3 Rounds
15 Pushups
30 Weighted Lunges (front rack)
15 KB Swings
15 KB Swings
Results:
Swim Wod at home
3 rounds
100 strokes
10 faux bar muscle-ups (using side of pool get out of water and get back in)
10 pushups
10 slow air squats
3 rounds
100 strokes
10 faux bar muscle-ups (using side of pool get out of water and get back in)
10 pushups
10 slow air squats
~16min to finish
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