Sorry for the blog delays! Check out our FB page for up-to-todays-date WODs.
Strength- 3 rounds fo time!
20 box jump 24″
20 dead hang pull up
20 push ups w/ feet jacked up on the box
Run- 4 mile tempo
Swim- tread water 15 minutes alternate: 1 min hands out of the water, 1 min hands in.
6×25 underwater 40 sec rest