Weekly Monster Mash – 10/3/2015

Baseline: Pre-SOP, 10 minutes box breathing, ROM Drills, 2x (20 burpees, 200m run, 20 burpees)

Strength & Stamina:

PST

2:00 max Push-ups

Rest 2:00

2:00 max air squats

Rest 2:00

2:00 max sit-ups

Rest 2:00

Max effort strict pull-ups

1 mile timed run in boots and pants

500m swim (if pool available). If not, then record 2,000m row time.

Work Capacity: ‘GLEN’ in honor of SEALFIT Coach Glen Doherty, who gave his life in service to others in Benghazi. For time do:

30 clean and jerk

1 mile run

10 rope climb

1 mile run

100 burpees

Durability: Post SOP recap, Warrior Yoga, Fuel & hydrate.

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