SCHEDULE NOTE! The 1730 class for Wednesday has been moved to 1700 to accommodate the Pool’s schedule, which means……
SWIM WOD!!!
WOD:
4 Rounds, Each for Time:
100yd Swim (any stroke)
50yd Pull (arms only)
50yd Kick (legs only)
Rest 60 seconds
Post best round time to Comments/LogWOD
Video courtesy of Thumbsupswimming. For the Pull laps, we’ll use a pool buoy
Video courtesy of Velo Press. For the Kick laps, you’ll use a kick board
Cash Out:
3x:
-50yd Sprint
-Rest 60sec
Firebreather Piece (Done on your own time outside of class):
Work up to a heavy 2 Rep Overhead Squat
Then….
Perform 2 Attempts at Max Reps with 50% of that weight, resting 5min btwn attempts.
CrossFit Team Offutt Tactical Fitness 