0830 and 1700, Wednesday

warm up

Ladies WOD:

"Murph"

1 mile run
100 pull ups
200 push ups
300 air squat
1 mile run

all of this is done with a 20lb weighted vest (scale the weight but not the reps)

D$ morning WOD:
warm up
tread water for 5 min straight, don't touch the bottom or side.  Every time you do it is 10 burpees.

swim 500 m breast stroke


Afternoon WOD:


"Murph"
1 mile run
100 pull ups
200 push ups
300 air squat
1 mile run

all of this is done with a 20lb weighted vest (scale the weight but not the reps)"Murph"