Tues. 05/25/10 Mark''s Wod

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Warm up (repeat 4 times)


• 1 x 25m Freestyle Swim (even pace), rest 0:10 / 25m
• 1 x 25m Backstroke Swim (even pace), rest 0:10 / 25m

Build up (repeat 4 times) with fins

50m Streamline
50m Side Stroke

Core


• 5 x 100m Freestyle Swim, leave on 01:10 / 100m
• 3 x 100m Freestyle Swim, leave on 01:05 / 100m
• 2 x 100m Freestyle Swim, leave on 01:00 / 100m

Warm down


• 2 x 50m Freestyle Easy, rest 0:15 / 50m
• 2 x 50m Backstroke Easy, rest 0:15 / 50m

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Fran:

21-15-9

65lbs Thruster (?)
Pull Ups
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Holster Work