Warm up:
2 Sets
10 Inch worms
10 Hip Hurdles aka Over fence
10 Lunge with twist
10 Shoulder circles
25 Meter swim
Endurance: Swim
100 meters, start a round every 2 minutes
x 10
Rest 5 min
50 meters, start a round every 2 minutes
x 10
Strength:
Power Snatch: Complete 6 sets of 2 reps @ 80-90% of 1RM
WOD: For Time
Run 1 mile carrying 30-50# sandbag
Every 200 meters Drop it and do:
10 Sand bag cleans
10 Burpees
x 3 rounds
Recovery:
Shoulders and Spine
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