10 RFT 3 Muscle Up 6 Deadlift (275/155) 200 Meter Run Strength 5 Max Hold Hanging “L” Sit From Pull Up Position

Rest Day  

Front Squat 2,2,2,2,2 8 Minute AMRAP 4 Front Squat @ 75% 2 RM 8 Ring Dips Strength 100 Flutter Kicks (2 Count)  

* 8:30am WOD Only Today In Teams Of 3 For Time: 24 Stone To Shoulder, 72 K2E, 200 Meter Run Rest 5 Minutes 10 Minute AMRAP: 15 Hang Clean (96/65),12  Hindu Push Up Rest 5 Minutes 2 RFT: 10 Heavy Tire Flip, 30 Push Press (95/65), 30 Chin Ups

*MONDAY WOD – 8:30am ONLY Rest Day

*MONDAY WOD – 8:30am ONLY SealFit “Frawgy” Baseline – 4 Rds Frog Complex Strength – Power Snatch 3,3,3,2,2,1,1,1 Stamina – 10 Power Snatch @ 90% 1RM, 75 Squats, 800 Farmers Carry Work Capacity (modified) – Renegade Rows & Pull Ups 21-15-9 Durability – 3 Rds – 10 Weighted Sit Up, 60 Second Farmer Carry, 10 Standing Russian [...]

For Time 600 Meter Run 15 Overhead Squat (135/85) 600 Meter Run 25 Front Squat (135/85) 600 Meter Run 35 Back Squat (135/85) 600 Meter Run

Part 2 – SealFit “Nifty Fifty” Filthy Fifty 50 Of Each –  Box Jump (24/18), Jumping Pull Ups, KB Swing (55/35), Walking Lunge, Knees To Elbows, Push Press (45/35), Back Extension,  Wall Ball, Burpees, & Double Unders Rest 5 Minutes 100 Flutter Kicks, 100 Leg Levers Rest 5 Minutes 800 Meter Run

Rest Day

Part 1 Of SealFit – “Nifty Fifty” ROM Drills, 4 Rds Barbell Complex With Burpee Chaser (95/65) Find 3 RM Deallift 5 Rds – 5 Deadlift @ 90%3RM, 5  Max Distance And Height Broad Jumps, 25m OH Walking Lunge (45/25) *5 Minute Rest BTWN WOD’s