Swim:
Warm-up: 50m slow crawl, 100m kick only, 25m left arm stroke, 25m right arm stroke
Intervals: 25m hard/10-15 second rest for 400m
I really need to get my aerobic water fitness level up. This killed me.
WOD:
100 Single Unders
3 rounds of:
21 Russian KB Swings 50#
15 Goblet Squats 50#
9 Handstand Push-ups
100 Single Unders
time: 9:14 (should have done better...)
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