Friday, 14 Jan, 0700 and 0830 and TBD

warm up

0700 D$ swim WOD:

Tread water for 10 minutes
(if you touch the side or bottom you will do 50 burpees at completion of WOD)

100 meters frog kick only with board
100 meters frog kick without board
100 meters crawl stroke


0830 WOD:
2 rounds for time
50 push ups
40 sit ups
30 push press (95lbs / 45lbs)
20 pull ups
10 wall ball shots
400 m run

Afternoon WOD:
 5 x 3 of the following:
Bench Press
Press

5 x 5 Weighted pull up

5 x 20 Weighted push up