SealFit: 1730, WU, Strength, WOD, Stamina, Endurance.
CrossFit: WU, Strength, WOD, Stamina Recommended.
Warm-up: JA's, 2-hill jogs, 20-bar cleans.
WOD: Three rds 25-med ball cleans / 400 run. 28Nov08 M20/W16
Level-3 sub med ball cleans for 10-muscle-ups.
Strength: Deads 1) 5 x 75%, 2) 3 x 85%, 3) 1+ x 95% Download 5-3-1 Wendler spreadsheet.
Stamina: Five rds of 1-rope climb, 21-ring dips, 50-squats.
Endurance: 10k run.
