Tues. 6-08-10 Mark's WOD

• Warm up:Side Stroke x 100m
Back Stroke x 100m
Freesyle x 50m

• 1 x 1100m Hyperbolic freesyle Swim Pyramid 3x5x7 up to 12 and down to 2 stroked per breath

• 4 x 25m underwaters (minimum amount of stroke)

• Cool Down

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Upper-body pressing
5 sets of:
1. Hand Stand Hold x 15 sec.
2. Ring push-ups x 5
3. Frog stand x 10 seconds

Legs
3 sets of:
1. Overhead squats x 10 reps(PVC)
2. Deadlifts x 10 reps (75lbs)


10 Burpees(light jump)
10 OHS 65
10 Pull-ups
4x for time