Warm up as usual:) when the WOD says swim it means the following:
-swim one lap across your pool freestyle. Then one lap across the pool backstroke. Get out and plank for 30 seconds.
4th of July pool WOD!
One round for time of:
30 muscle ups (deep end of the pool)
-swim/plank
30 air squats ( out of the pool)
-swim/plank
30 push ups (out of the pool)
-swim/plank
30 jumping lunges (out of the pool)
-swim/plank
30 dips on the edge of the pool
-swim/plank
30 burpees
If you don't have pool access...
Warm up:
Samson stretch
Caterpillar
Stretch/neck rolls/arm rolls
hip flexor warm ups
Run around the block (approx 400 m)
4th of July "at home" WOD
2 rounds for time of:
50 sit ups
50 double unders or tuck jumps
50 push ups
50 jumping lunges
50 flutter kicks (4 count)
50 burpees
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