Warm Up: If you are a Swim Team practice is your warm up if not:
2x thru (Run 200 meters/row 250 meters/20 squats/15 sit ups/10 push ups)
WOD: 3x thru for Time
10 Knees to Elbows (hang from a pull up bar or over hang and bring your knees to your elbows. It does not count if it hits your triceps or does not even hit anything.)
20 Burpees (full chest to the ground and all the way up to a clap at the top with your ear showing in front of the arms).
30 Double Unders (sub 4x singles if you do not have double unders)
(DO NOT PACE YOURSELF! We need to get to the point of experiencing the muscle fatigue and pain it goes in to getting in the best physical condition as possible. And that is pushing yourself beyond your comfort zone.)