AM LADIES WOD:
4 MILE RUN FOR TIME
D$ SPEC OPS WORKOUT:
500 M SWIM WARM UP
6 X 25 M SWIM TAKING AS LITTLE BREATH AS POSSIBLE
AT COMPLETION OF THE SWIM DO THE FOLLOWING:
1-10-1 PULL UP AND PUSH UP PYRAMID
(1 PULL UP, 1 PUSH UP, 2 PULL UP, 2 PUSH UP,....)
PM WORKOUT:
2 MILE RUN FOR TIME WITH 15 LB WEIGHTED VEST
AT COMPLETION OF RUN COMPLETE THE FOLLOWING:
1000 M ROW AND 200 AIR FORCE STYLE SIT UPS
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