Sealfit 10.5.09

"What is defeat? Nothing but education; nothing but the first step to something better." - Wendell Phillips

Sealfit.com 10.5.09 (scaled): DH Chelsea

Warm Up: Run 1 mile, Dynamic ROM drills
(**Scaling to 1/2 mile, not sure what ROM drills are, gotta research)

Strength: 3RM Front Squat

Stamina: 6 rounds: 2 Front Squat @ 3RM, 15 Wall Ball, 10 KTE
(**Scaling to 3 rounds, wall balls w/4-5lbs.)

Work Capacity: DeadHang Chelsea:
On the minute for 30 minutes: 5 DH pull-ups, 10 Pushups, 15 Squats
(**Scaling to 15 minutes, 5 (1-band) pull-ups)

Durability: 3 Rounds: Hip Mobility, 20 GHD back extensions, PVC shoulder pass through (dislocates)

Didn't feel like doing SealFit today. Instead, I took each dog on a 10-15 minute walk, practiced pull-ups and ring dips, did 20 push-ups and realized how much strength I've lost.