SealFit: 1730 WU, Strength, WOD, Stamina, Endurance.
CrossFit: WU, Strength, WOD.
Warm-up: JA's, 3-high knee hill runs, 20-stick PP, 20-bar PP, 20-50% PP.
WOD: 10rds of Hill runs and 10-push press. 3) 95/65, 2) 80/50, 1) 65/35.
Strength: Weighted Dead-Hang Max rep Pull-ups, 15lbs, 20lbs, 35lbs, 50lbs.
Stamina: 1-10, 10-1 push-ups and Dead hang pull-ups.
Endurance: Buddy Carries. A lot!
Scores for Big Jon's Backflip: 2, 1, 2.2, 1.5, 0.
