SealFit: 1730 WU, Strength, WOD, Stamina, Endurance.

CrossFit: WU, Strength, WOD.

Warm-up: JA's, 400 run, 1-rope climb, 20-underhand wall balls.

WOD: "Helen" Three rounds of 400 m run, 21-KB Swings, and 12-pull-ups.

Strength: Back Squats 1) 3 x 70%, 2) 3 x 80%, 3) 3+ x 90% Download 5-3-1 Wendler spreadsheet.

Stamina: 4 rounds of 15 OH Squats @ 115, 20 Burpees, 800 m run.

Endurance: 2500 row.

Great handstand on the Great Wall! have fun Donna!

Yesterdays results