21MAY09

Wow, long one today. NavySEALs WOD:


Phase I: Warm-up

10 minutes of Man-Makers, 35# DB, no rest
(Man-Maker: DB Renegade Row, DB Squat Clean to a Thruster = 1 rep)

Phase II: Stamina, Work Capacity

.762

(1) 2 rounds:
Run 1 mile
Row 2,000 Meters

(2) Every Minute for 20 minutes
5 x Pull-up
5 squats
5 x Burpee

(3) 5 Rounds
15 GHD situps
Frog stretch

The man makers and 20 minutes of (2) especially sucked. Took about an hour and a half total