CrossFit:"Who has the best direct muscle stamina and greatest respiratory endurance?"

Warm-up: JA's and 400 run.

Strength: 2:00 of each of the following push-ups, pull-ups, sit-ups, see coaching notes.

Endurance: 1-mile run and 2000 meter row.

Pre-BUD/S:WIN!!!!!!!!!!!!!! for every rep or minute you get beat by on any exercise conduct 10-burpees box jumps.

Coaching Notes: First you will conduct a 1-mile run and then a 2000 meter row. You will not rest between run and row. You will get two minutes of rest at the end of the row and then each of you will get three attempts in 2:00 minutes of push-ups, pull-ups, and sit-ups. You will only have 2:00 minutes per exercise and three attempts. If you stop for longer than :05 seconds that is the end of the turn. If you drop off the bar that is the end of the turn. If you knees touch the ground that is the end of the turn. If you lay on your back that is the end of the turn. Add up total reps for all exercises for score. You will not rest between exercises. Strategy kids…strategy.

The adventures of the foot continue. Sometimes even dirty brown feet deserve a bit of luxury.

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