Putting in work at Tsunami

Conditions: Moist

FNGs: None

Warm-Up – 10 links freestyle

The Thang:

100s: 4 sets of 4 links each – motorboat, pull only, FS, IM – BF, BS, BR, FS

200s: 4 sets of 8 links each – 4 links MB plus 4 links pull only; 4 links other than FS plus 4 links FS; 4 links easy plus 4 links tempo; IM – 2 BF, 2 BS, 2 BR, 2 FS

400: 16 links – 8 links easy plus 4 links all out plus 4 links easy

IM with 5 merkins after each link; 4 FS with 5 merkins after each link; 4 Pax Choice with 10 In and Outs after each link; 4 FS with 10 In and Outs after each link

3 minute tread water – one hand up and two hands up

 

Numberama, Namearama, Pledge, COT