SealFit 9-14-12

Warmup

Row 500m

Bench Press progression to 10RM

 

Strength

Bench Press 2x10 @ 10 RM

 

Stamina (Chipper WOD)

50 Bench Press @ 10 RM

75 Plyometric Pushups

400m Walking Lunge

 

Work Capacity (15 Minute AMRAP)

Row 250m

15 DB Squat Clean

 

Durability (Sprints @ 1:1 Tempo)

1x800m

1x400m

1x200m

1x100m

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