29 July 2011 WOD

WOD: “Sin Parat”

Location: Gabgab Beach salt water pool, Naval Base, Guam

Start time: 0530hrs

Uniform: civilian swimming clothes, running shoes. Bring a towel and change of clothes.

For Time:

A. Run from Start Point (SP) to end of the beach, turn-around and run back towards SP, hang a right at the intersection, run up the hill, touch the stop sign, run back down the hill, hang a right at the intersection, and then run back to End Point (EP) (Approximately: 800m total).

NOTE: Start/End Point (SP/EP) for run is at the front of the bathrooms.

B. Go to pool side – do: 10 hand-release push-ups, 10 sit-ups, and 10 air squats.

C. Get in the water, swim to the other wall and back (approximately 75 meters) then exit to poolside

D. Do: 15 hand-release push-ups, 15 sit-ups, and 15 air squats.

E. Get in the water, swim to the other wall and back and then exit to poolside

F. Do: 20 hand-release push-ups, 20 sit-ups, and 20 air squats.

G. Go to SP and run from SP to end of the beach, turn-around and run back towards SP, hang a right at the intersection and run up the hill, touch the stop sign, run back down and hang a right at the intersection and run back to EP (Approximately: 800m total).

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: