Wednesday

Strength WOD

15 min. AMRAP of...

15 Sumo Dead Lift/High Pull

9 burpee- box jump

6 pull ups (OR 2 Muscle ups)

Endurance WOD-Swim

400m easy warm up

4x200m all out / 100m easy between each

100m catch up drill

100m fist drill

100m knuckle drag drill