AM - Crossfit (Challenge WOD) 1000m row (250m int) 2 rounds of: 20 burpees (10 int) 40 wal balls 20# (10 int) 60 kb swings 55# (10 int) 80 box jump 24" (10 int) 100 sit-ups (25 int) finish w/ 1000m run together
It took us 30:27. I think we can do better transition and maybe less reps and more sets to allow better recovery for the next skill. I think we can knock 5 min off our time by test day.
PM - Swim (mostly with fins) 100IM, 50, 100, 150, 200, 250, 300 Kick drills of 100 front, 100 back, 100 side, 50 w/o fins |