Endurance WOD April 11th:

Choose 1 sport:


Swim 

(Multi sport off Brick for 2nd swim wod)
5-10 minutes mobility
The Missing Shoulder Corner, Volleyball, and Katie Hogan Part 1
Dynamic warm up
500m easy swim

5-10 minutes drill work:
3x 3 different swimming drills
Follow drill set with 3 sprints <50m 80%, 90% and100%
Recover completely and begin workout

4-6 x 2:00 on, 2:00 recovery
500 easy cool down

Row

5-10 minutes mobility
dynamic warm up

15-20 minutes drill work
3X 3 different rowing drills
Follow with 3 sprints < 100m 80%, 90%, and 100%.
Recover completely and begin wod.

6-8 x 2:00 on, 2:00 recovery
Easy 1,000 warm down

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