0830 and 1700, Monday

warm up

Ladies morning WOD:

Bench press : 5 x 8

12 min AMRAP
21 push press
15 walking lunge
9   pull up

D$ Morning WOD:
Warm up

Swim - 5 x 50m sprint, 1 minute rest between sets (crawl stroke)
            5 x 100 m sprint, 2 minute rest between sets (crawl stroke)
            200 m cool down swim

Run 3 miles under 24:00

D$ Afternoon WOD:

5 x 8 of the following:

Back Squat

Front Squat

Lunge
Pull up