Swimming and CF Kids

AM - Swimming

Warmup - easy 400, 200 swim-200 drill

Main set:
3 x 100 @ :30 RI, hold +/- 5 seconds
1:30 - 1:33 - 1:32

3 x 200 @ 1:00 RI, hold +/- 5 seconds
3:04 - 3:01 - 2:58

Cool down - easy 100


PM - CF Kids WOD with KAD

Buy-in: 3 rounds
10 inch worms
20 ski jumpers

WOD: For time
Run 200m
12 rock-up squats
12 burpees
Run 200m
9 rock-up squats
9 burpees
Run 200m
6 rock-up squats
6 burpees
Run 200m

Time - 8:05

This one actually kind of sucked - the rock-ups add a whole 'nother dimension to it. And burpees always suck.

Cash out: Shot baskets for 20 minutes