Thurs. 06-3-10 Mark's Wod

Warm up: 100m freestyle breathing every 3 strokes.

Stretch your arms and legs for a few seconds and begin the workout.

Hypoxic Swim Pyramid(Free Style)
2 Strokes per Breath x 100M
4 Strokes per Breath x 100M
6 Strokes per Breath x 100M
8 Strokes per Breath x 100M
10 Strokes per Breath x 100M
12 Strokes per Breath x 100M
10 Strokes per Breath x 100M
8 Strokes per Breath x 100M
6 Strokes per Breath x 100M
4 Strokes per Breath x 100M
2 Strokes per Breath x 100M

4 x 25M Underwaters (try to only use 3~4 Strokes)

100 M Breast Stroke

*************************************************

Knee Agility Work

Backsquat
5-4-3-2-1

5 Deadlifts
10 Power Snatches 95
500m Row
3x for Time