"There are no great people in this world, only great challenges which ordinary people rise to meet."
-William Frederick Halsey, Jr.
Box Breathing 5 minutes
30 overhead squats with PVC
10x each: Pushups, Situps, Dips, Pullups, Burpees
Skill: Jump Rope 3 minutes
Core: 10 minute sandbag get-ups with 60 lb bag for max reps
SealFit Work Capacity from 12/22/09
2000 m Row
Rest 2 mins
30 Hang Power Cleans 95 lbs
30 Kettlebell Swings 53 lbs
20 Hang Power Cleans
20 Kettlebell Swings 53 lbs
10 Hang Power Cleans 95 lbs
10 Kettlebell Swings
For time. Selection Candidates wear 30 lb ruck throughout entire workout
Still Water Runs Deep
Post times, reps and/or loads to comments
SealFit has been archiving workouts for many years and there is some real gold to be found in their archives. I ran across this one in my notes and included it today. It fit with what I was trying to accomplish. Pile a 30 lb ruck on top and it was perfect.
We had a visitor today who was brought in by a member who has been a little absent. Good to have both of them today.