CONGRATULATIONS JULY ON-RAMP GRADUATES

Reminder!!! No Free Intro Class at CF Beverly Today.  We wil resume next Saturday.  Today join us for a Free Team Swim WOD.  Alsip Park District Pool. Kostner at 121st Street.  10 am till noon.  Bring friends and family.

Saturday July 28, 2012

Swim WOD

20 min AMRAP-Teams of 3
25m Swim
25 OHS w/ PVC
8 in and outs of pool

Swim Starts at OHS side of pool. While 1 team member swims 25 m length of pool, the other 2 team members will perform their designated movements. Team members doing in and outs/ OHS can not swim until finished with all reps. Total score will be total lengths of pool swam by the team.

Warm Up

DROM
100m Swim
40 squats

Skill/Strength
Team selection/tutorial and practice of WOD

Sonntag/Nick K/Mary N 32 Laps

Terese/Joe/Mike L 39 Laps

Wendy/Claudia/Maria 18 Laps

Sew/Reese/Erik 20 Laps

Jo/Intern/Josh 33 Laps