SealFit: Endurance only.
CrossFit: WU, Strength, WOD.
Warm-up: JA's, 1-mile run.
WOD: "Spitting Blood" Row 500, run 400, row 1,000, run 800,row 500, run 400. 5/20/2009
Strength: Shoulder Press 1) 3 x 70%, 2) 3 x 80%, 3) 3+ x 90% Download 5-3-1 Wendler spreadsheet.
Endurance: 20-rds of freestyle sprints to lane line and back, at dock do 15-water pull-ups.
Welcome to the world baby Elizabeth, Congratulations David!
Yesterdays results
