12.23.2014

#BeachWOD starts promptly at 5:30 PM @CrossFitA1A
Get ready for #BattleFrog or your next #OCR

#WarriorFocus 

W/U
10 rounds of:
1 Burpee
2 Push-ups
3 Sit-ups
4 Air-squats

Buy-in
From top of beach run to waters edge 
Hypoxic swim sprint
Swim ends when you come up for air
Recover walk back to top
Repeat

WOD
400M Sprint
10 Bucket Squats
400M Sprint
10 Sandbag get-ups
400M Sprint
10 Burpees
400M Sprint
100 Sit-ups (Not 10 but 100)