0830 and 1700, Tuesday

warm up

Ladies WOD:

5 x 8 of the following:

Bench Press

Seated Shoulder Press
Pull up

Lunges (4 x each leg)

D$ Morning WOD:

Swim 1000 m at easy pace
10 x 25 m sprints

3 mile run

D$ Afternoon WOD:

5 x 8 of the following:

Bench Press

Seated Shoulder Press

Weighted Pull up

Back Squat

Lunge