CrossFit

Warm-Up: JA’s, high knee walk, butt kick run, 2-shuffles, 2-karaokes, 4-50%sprints. Part#2: 20-dead-lifts, 15-sumo dead-lift high pulls, 10-hang power snatches.

Strength: Dead-lift Find new 1RM

WOD: 8-Tabata Intervals each. :20 on / :10 off, 1:00 rest between stations. Thrusters, burpees, mountain climbers. Lowest round per exercise is your score.

RX: 95/65, L-3: 75/55, L-2: 35

SealFit

Stamina: teams of two 7-mins each:

Buddy Carry each (7 min out, 7 back), 400lb Tire Flip (partner holds plank position, then switch), GHD sit-ups (partner does regular sit-ups, then switch).

Endurance: Enatai Beach Run. or 4.5 mile run.

Skills and Recovery

Pre WOD skills: Split Leg Handstands

Post WOD recovery: Banded hip, hamstring and shoulder stretches.