Run, OHS, Thr, Core + Swim, PU

Lunchtime

Gnarly Nancy, from SEALFIT

Baseline: ROM Drills. 50x Sandbag get ups, Run 800m
-  ROM, 800m run

Work Capacity: 5 Rounds for time: 400m run, 15x overhead squat (115#/75#)

• 2 rds of 15x OHS @95#
• 400m run
• 2 rds of 15x OHS @95#
• 400m run

Strength: 5-4-3-2-1-1-1 Thruster
-  155# x 1, 165# x 1, 175# x 1

Stamina: 5 Rounds, not timed: 10x thruster @ 60% 1 RM, 20x Wall ball (20#/12#), 25m OH lunge (45#/25#)
-  N/A

Durability: 4 mile timed run. 50 x toes 2 bar, 50x good morning (45#)
-  50 toes to bar, 50 glute ham extensions

Evening
Swim (yds)

500 wu FR
200 turtleback
200 CSS
6 x 100 CSS w/90sec rest
-  times: 1:37,  1:38,  1:38,  1:39,  1:36,  1:35
400 CSS easy
100 cool down
(2000 yds total)

4 x 36 push ups

Notes

• Body: Felt good and rested.  Left tibia became irritated during the run, then loosened up slightly.  Feel funky as I run, like I'm limping.  Probably due to the knee injury 2 months ago.  Going to see a doc.  Went to get my leg worked on by ART specialist today, so hopefully that helps things out.
• Workout: OHS felt pretty good today, I enjoyed working the technique and kept the intensity low.  It's frustrating be hurt, but I'm trying to maintain what I can.
• Swim: Felt good in the water and had some quick times.  The kicking generally irritates my knee somewhat so I haven't been doing any finning. 
• Run: 1 mile today.