Tues. 6-29-10 Mark's WOD

Warm up (repeat 2 times)

• 1 x 50m Backstroke Easy, rest 0:15 / 50m
• 2 x 25m Breaststroke Easy, rest 0:10 / 25m

Build up (repeat 6 times)

• 1 x 50m Lateral Kick with fins, rest 0:15 / 50m
• 1 x 50m Single Arm with fins (arm out front) 6 x left, 6 x right, 6 x full stroke, rest 0:15 / 50m

Core

• 6 x 50m Freestyle Swim, target time 00:26 / 50m, rest 0:20 / 50m
• 6 x 50m Freestyle Swim, target time 00:26 / 50m, rest 0:15 / 50m
• 6 x 50m Freestyle Swim, target time 00:26 / 50m, rest 0:20 / 50m
• 6 x 50m Freestyle Swim, target time 00:26 / 50m, rest 0:10 / 50m

Warm down

• 4 x 25m Backstroke Easy, rest 0:10 / 25m
• 4 x 25m Freestyle Push & Glide, rest 0:10 / 25m
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(Maybe depending on how I feel)

500m Row
15 Wall Balls
15 Ring Dips
Drive Way Overhead Sandbag Walk 80 lbs
15 wall balls
15 ring dips
Drive Way Overhead Sandbag Walk 80 lbs
15 wall balls
15 ring dips
500 m Row
For Time