swimming+row/run, more swimming

Friday:

0900

@ the pool
10 min freestyle warmup
4 x 200m TT
10 min freestyle cooldown

post-pool: death by burpees
11 rounds

1800
pre-wod:

Volume snatches (triples on the minute, 10 minutes)
For load: 95 x 3 sets, 115 x 3 sets, 135 x 4 sets

Nancy (yes, again)
5 rft
400m run
15 OHS @ 95#
For time: 15:35

4 rft:
500m row
200m run
all times ~ 3:15

Saturday:

@ the pool

1000m freestyle warmup
500m TT
AMRAP 10 min 25m underwater swim
For reps: 6 (150m)

Daily report

• Body: Sore.
• Nutrition: Could be better.
• Sleep: Not good. Need to cut coffee intake.
• Notes: Good pool WODs. Nice to get back in the pool for a few.