Seals Day!

WOD:

• 10 minutes of Manmakers ; as many as possible
• 1 mile run
• 2000m row
• 1 mile run
• 2000m row
• 20 minutes of:
• 5 pull ups
• 5 squats
• 5 burpees
• 3 rounds of:
• 15 GHD
• 15 Dive Bombers
• Stretch

Endurance:

C2:  2k TT Row

WOD:

AMRAP 30minutes

• 5 Dumbbell squat clean thruster 35#
• 10 Weighted Sit Ups 45#
• 15 Box Jumps 24″
• 1 Rope Climb or modify to pull up body weight on rope

Run 1 mile

Endurance:

C2: Row 8 x 250m 1 minute rest inbetween intervals

WOD:

4 rounds for time:

• 100 ft. walking lunge carry 30# dumbbells
• 24″ box jumps 30 reps
• 20 Pull Ups

100 Situps Butterfly

• 3 x 15 GHD hip extensions
• 3 x 15 Butterfly situps
• 3 x 15 Dead Hang pullups