10.30.2014

#BeachWOD starts promptly at 5:30 PM @CrossFitA1A

#WarriorFocus This is a 90min. class 
*Coach Christian will not be attending this class, use caution while in the water, watch out for each other....Don't go easy because I am not there. 

W/U
10 Sun Salutations start slowly and pick up the pace 
Water Submersion
Complete 3 rounds of:
5 Burpees
10 Push-ups
20 Sit-ups
Water Submersion

Buy-in
100 Sandbag step-ups 
100 Flutter kicks

WOD
Complete the following with a partner:
50M Partner carry
50 Push-ups
50M Wheelbarrow 
50 Burpees
200M Swim
200 Sit-ups
200M Swim
200 Air Squats

Cool down
10Min. Treading water
400M Water resistance walk 
Focus on breathing!