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Row + Run w/ Swim WOD

11
Jan

Row + Run w/ Swim WOD

CrossFit Surge – ENDURANCE

Endurance

ROW: 2k Row (Time)

Max Effort 2k Row

RUN: 1-Mile Run (Time)

Max Effort 1-Mile Run

Endurance

SWIM: Metcon (No Measure)

W/U

250 EZ Swim

M/S

Total Immersion Drills

100 sweet spot (kick on back, lean body towards one side)

100 long vessel sweet spot (same as above but now arm on side of body leaning is behind you)

100 skate (video below)

100 zipper drill (video below)

100 single zip (above + 1 stroke)

100 double zip (above + 2 stroke)

100 triple zip (above + 3 stroke)

C/D: 250 pull

zipper drill:

(https://www.youtube.com/watch?v=vmB–Ia9ak0)

skate:

https://www.youtube.com/watch?v=ydPCLRz23c8

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