17APR2012

Workout #1:
Set 1: 8x OTM (DE)
  3 Front Squat @ 155#
  3 Burpee

Set 2: 7 min AMRAP
  3 Thruster @ 100#
  3 C2B Pullup
  6 Thruster
  6 C2B
  9 Thruster
  9 C2B
  12 Thruster...
(106)

Set 3: In teams of four, only one exercise at a time:
  5000m Row
  50 HSPU
  100 Burpees
  150 AKB Swing @ 53#

Set 4:
  50 OHS @ 115#
*do 10 burpees at the end for each time the bar touches the ground before reps complete*

Workout #2: (pool)
500m warmup

5x:
50m Freestyle Technique Drill
50m Sidestroke

6x:
  50m flutter kick w/fins
  50m pull w/ paddles

6x:
  50m sidestroke kick
  50m sidestroke

500m cooldown