5/14/12

With the year wrapping up I thought it would be fun to do a WOD that incorporates both Crossfit and swimming.
Coordinate workout times so we can do this in big groups!

Warmup:
Mobility
Swim Warmup

WOD:
AMRAP 20-
100 yard swim
10 wall muscle-ups (explained below)
Go up the stairs and perform 20 walking lunges

For wall muscle-ups, use the middle lanes with the elevated walls and get your hands on top of them as if you were doing a pullup. Pull yourself up out of the water until your arms are straight and you are on top of the ledge. This is one rep.