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SealFit: WU, Strength, WOD, Recovery, Rest for tomorrow.
CrossFit: WU, Strength, WOD, Recovery.
Warm-up: JA's, 5:00 JR, 2500 meter row, 50-GHD Hip extensions.
Strength: Bench 1) 3 x 70%, 2) 3 x 80%, 3) 3+ 90%
WOD: Team or individaul tire flips, 4-lengths of gym floor. Untimed!
Recovery: 2:00 Calf, Knee, and Hamstring Stretches. video
The Department of Defense announced today the deaths of four sailors who died in a helicopter crash Sept. 21 during combat operations in the Zabul province, Afghanistan, while supporting Operation Enduring Freedom.