Friday

WOD

Partners workout

#1 Performs 50 air squats while #2 holds chair sit. Then switch.

# 1 performs 40 push ups while # 2 holds plank. Switch

#1 performs 30 double unders while #2 rests. Switch.

#1 performs 20 pull ups while # 2 free hangs on the rock rings. Switch

# 1 performs 10 hand stand push ups while #2 holds handstand. Switch

SWIM

Following warm up,

100m all out effort

recover 30 seconds

200m. Recover 1min.

Repeat 2,3, or 4 times

100m all out effort.

The goal is to have the final 100 be equal to the first.