Week: Jan 14 - Jan 20

Monday:
800 meter swim

Tuesday: Crossfit
Warmup:
2 round of Cindy
5 pull ups, 10 push ups, 15 squats

WOD
4 rounds of for minutes of:
- 25 KBS 12Kg
- 300 meter row (as fast as possible)
- box jumps for the rest of the 4 minutes
- each repetition is followed by 4 minutes rest

Wednesday:
800 meter swim

Thursday: Crossfit
Warmup:
Rope Climb
2 rounds of Cindy

WOD
Helen: Three rounds of 400 meter sprint (run), 21 Kettlebell swings (24 Kg) and 12 pull ups.

Saturday
2.84 run

Sunday: 
800 meter swim