Run + "Wood," Brp, MC, SDHP, Thr, Pr

Early Morning

0600 formation run with active duty, 3.4 miles, ~33 mins
0.6 mile cooldown, round out the mileage to 4.0


Evening

Baseline: ROM drills. Sand Bag Get ups x 40
-  ROM.  Med Ball shoulder get ups 30# x 40

Work Capacity: "Wood," 5 Rounds for time of:

• Run 400 meters
• 10 x Burpee box jumps (24″ box) -----> burpees + mountain climbers
  
• 10 x Sumo-deadlift high-pull (95#)
• 10 x Thruster (95#)
• Rest 1 minute

-  time: 27:43, forgot about the 1 min rest each round.

Strength: 10-8-6-4-3-2-1 Military Press

-  130# x 3, 140# x 2, 150# x 1

Stamina: 4 Rounds, not timed. 5x Press@75% 1RM, 10x Push Press @ 95#, 50m buddy pull (w/ band)
-  115# for press.  Instead of buddy pulls, 100m backpedal

Durability: 2 x 1 mile run AFAP (2:00 interval). 50 x RDL @45#, 100 x 4-count Flutter Kicks. Active Stretch or Yoga.

-  RDL @ 45# x 50, 100 flutter kicks, 1.25 mile cool down

Notes

• Body: Feeling good this morning.  Bonked in the afternoon but got motivated for my evening workout.
• Run: Morning run went fairly well.  I felt good, but not 100% great.  Morning run + WC runs + cool down run = 6.5 miles total today.
  
• Workout: WC went well, but I completely forgot about the 1 minute rest after each round.  Military press went surprisingly well after a week that was very shoulder-heavy.  5# off my PR.