WARM UP
1 mile run
SKILL
FOLSOM/RANCHO/SAC:
Backstroke technique
*10:00 practice. Focus on chin to the sky and straight arms brushing past the ear.
ROCKLIN:
For completion:
20 GHD situp
10 glute ham raises (assist with PVC)
WORKOUT OF THE DAY
FOLSOM/RANCHO/SAC:
For time:
250 yard swim (250 strokes)
100 air squats
250 yard swim (250 strokes)
*20:00 time cap.
ROCKLIN:
“Farewell Sam WOD”
15:00 AMRAP:
1 clean & jerk
2 lateral bar hops
3 calorie row
RX: (115/75)
55+: (95/65)
Lv2: (155/105)