WPL, Row, FC, Thr, PL, RPU

Evening

Integrity, from SEALFit

Baseline:  ROM Drills.  Sand Bag drills 15 minutes.  Run 800M

-  ROM.  SB drills for 10 mins.  800m run

Strength:  Work to 1RM Weighted pull-up

-  80# (PR)

Stamina:  Chipper – 20 x WPU @ 80% 1RM, Row 2,000M, Farmer’s carry 800M (2 x 55#)

-  Rx'd

Work Capacity:  10 rounds for time:

• 8 Thrusters (95 / 65#) ---> scaled to 6 reps
• 8 x Pull-ups
• 8 x Ring Push-ups

-  time: 18:14 (rds of 1:19, 1:59, 1:58, 1:54, 1:53, 2:00, 2:04, 1:45, 1:49, 1:28)

Durability:  3 mile run @ moderate pace.  100 x 4-count flutter kicks, 100 x sit-ups.  Active Stretch or yoga.

-  No run.  Completed the core work.

Notes

• Body: Feel good, very ready to get back to training after this vacation.
• Workout: Weighted pull ups went great, set a new PR.  WC component went pretty well, everything felt fairly strong.