01.07.18 Swim WOD January 7, 2018 Teresa Briest The 30s 100 free 30 deep water muscle ups 100 free 30 dips on blocks or parallelette 100 free 30 push ups 100 free 30 air squats 100 free :30 plank L / :30 plank R 100 free :30 handstand hold or squat hold