22MAY09

Did the NavySEALs WOD:

Phase I: Warm-up

5 rounds:
3 x "The Exercise" 65# (see notes)
5 pull-ups

Phase II: Intensity / Strength Endurance

".556"

(1) 8 rounds for time:
10 x Wall Ball (20#)
10 KB Swing (55#)
5 minute rest

(2) 6 rounds:
5 x 1 arm snatch ea side(35#)
10 x sprint starts
5 x clapping push-up

(3) 5 rounds:
10 x weighted sit-ups (45#)
Ab bridge 1 minute

It actually wasn't too bad. I think it was a 12 lb medicine ball and 50 lb dumbbell.