SealFit: 1730, WU, Strength, WOD, Stamina, Endurance.
CrossFit: WU, Strength, WOD.
Warm-up: JA's, 30-stick thrusters, 20-bar, 10-WW, 1:00 mature ring hold.
WOD: Five rounds of 15-Ring dips, 15-Thrusters, 400 run. 3) 95/65, 2) 75/55, 1) 65/35. Repeat from 8/26/09.
Strength: Dead-lifts 1) 3 x 70%, 2) 3 x 80%, 3) 3+ x 90% Download 5-3-1 Wendler spreadsheet.
Stamina: 3 Bars of Death, 10-9-8...1 of: Dead Lift (1.5 x BW), Bench Press (BW), Power Clean (3/4 BW)
Endurance: 10 rds of 50-flutter kicks, 50-leg levers.
Jacqueline wins the Womens doubles in Lexington, Ky.
