*Fall Wholeness Challenge Sign-up HERE

WOD:

1) Swimming:

A) 300m As…

     2 x

     50m Catch-up

     50m Finger Tip Drag

     50m Sculling

B) 8x50m Freestyle Counting Strokes – Rest 1:00 (Goal number 10-14 per length)

C) 3x200m Freestyle @ 70% – Rest 1:00

D) 3x100m Freestyle @ 75% – Rest :45

E) 3x50m Freestyle @ 80% – Rest :30

F) 400m Freestyle Arm w/ Buoy and Paddle – Breathing 5×1

G) 1x25m Butterfly for time

* Movements for Friday…

– Fitness – Push/Pull/Trunk – Ring Row + Thruster + D-Ball

– Sport/Competition – Pull-up + Thruster + Squat Clean

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE