12NOV09

Did part of the sealfit "Commander" WOD:

Strength: work to 1 RM Thruster

Stamina: 5 rounds: 3 Thruster @ 80% 1RM (Minimum 115#), 20 KB Swings (1.5 pood or 55#), 6 sprint starts

Work Capacity: "The Commander":

5 working sessions of 5 minutes each, 1 minute rest between. Max rounds in each 5 minute session of:

5 x Squat Clean (115 - 135#)
10 x Push Ups
15 Squats

Did 135 on the 1RM of thrusters, and 115 on the sets of 3, 45# DB on the swings, and only 4 rounds of The Commander.