Get ready for #BattleFrog or your next #OCR
12 Weeks to #BattleFrog
Run 2 miles prior to #BeachWOD if possible. If not you can run 3 miles after, one way or the other you will run 2 miles today (Christian logic)
W/U
Push-up walk to waters edge
Low-crawl to top of beach
Broad-jump to waters edge (3 Burpees for every 3 jumps)
Bear-crawl to top of beach
Buy-in
3 Attempts WS (Water Submersion) after each attempt
300-Meter Shuttle Runs for time
3 Attempts WS after each attempt
T-Test for time
WOD
50 Sandbag Step-ups
WS
50 Sandbag Get-ups
WS
200M Run
200M Swim
50 Sandbag Lunges
WS
50 Sandbag Squats
WS
200M Run
200M Swim
Supplement
50 Sit-ups
WS
100 Flutter Kicks
WS
50 Sit-ups
WS
100 Flutter Kicks
AROO!!!
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