WOD: Wednesday 6/01/2016

WANT TO IMPROVE YOUR SWIMMING??
8 Week Training Block @ Mt Gambier Aquatic Centre.
Thursdays @ 5.30pm - Commencing 21st of January.
Minimum 6 people - Maximum 10 people.
Cost $100 - Covers 1 weekly session at pool + program + instructor - First few sessions will be with a trained Adult Swim Instructor who will help you work on your technique including stroke, breathing and anything else you may need a hand with. They will continue to check in with you over the 8 weeks as well depending on your needs. You will also have a training program for the 8 weeks that we will individualise depending on your goals.
First in will secure spots - Email - adamandeve@bluelakecrossfit.com.au or Text - 0427345917 to book your place.

Every 3 minutes, for 15 minutes (5 sets):
20 Dumbbell Walking Lunges (heavy)
20/15 Ring Dips

then:

In teams of two, alternating after full rounds, complete 10 rounds total (5 rounds each) for time of:
20 Kettlebell Swings (16kg/24kg)
15 Wall Ball Shots (6kg/10kg)

20 Min Time Cap.

Post weights and times to comments.