10.16.2014

#BeachWOD starts promptly at 5:30 PM @CrossFitA1A

#WarriorFocus This is a 90min. class 


W/U
10 Burpees
Water Submersion
10 Chain sit-ups
200M Run
200M Water resistance run

Buy-in
10 Rounds of:
5 KB swings
1 KB throw

WOD
Push-up/KB Swing Ladder followed by 1 Water Submersion 

M/53(RX70)F/35(RX53)
30min. Cap

1 Push-up
1 KB swing
1 Water submersion

2 Push-ups
2 KB swings
1 Water submersion

3 Push-ups
3 KB swings
1 Water submersion…
and repeat

Scored by total number of Water Submersions.

Yoga cool down
Water submersion
50M Water resistance walk, SLOW! 
Take this time to enjoy your surroundings and focus on your breathing.