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

CrossFit:WU, Strength, WOD.

Warm-up:JA's, 5:00 JR, (Hill) High Knees, Shuffle, Karaoke, Back Pedal.

WOD: 15rds of :20 second sprint, :40 seconds rest, for total distance. 400 meter loop.

Strength: Squats 1) 3 x 70%, 2) 3 x 80%, 3) 3 x 90%.

Stamina:5rds of 3-Push Jerk #95, 10-Knees to Elbows, Sandbag hill run.

Endurance: 100 GHD situps, 200-GHD hip extensions.