Row, BJ, KBSw, Brp, Run

Evening

Uncommon, from SEALFit

Baseline: ROM drills. Frog complex 75 – 105# with burpee chaser

-  ROM.  75#, 95# complexes

Work Capacity: for time:

• Row 2,000 Meters
• 30 – 20 - 10 Box jumps (24 / 20″), KB Swing (55/35#), Burpee
• run 1 mile 

-  time: 29:05 (~8:00 row, 11:45 work, 8:00 run + transitions)

Durability: Sprints: 10 rounds: max effort sprint 1 minute. Rest 1 minute. 50 x GHD sit-ups, 50 x GHD back extension. Active stretch.

-  No runs.  GHDSU & GHDExt

Notes

• Body: Feeling good.  Some tired shoulders.
• Workout: Good workout.  Hit it hard.