Friday

Complete for Time:

10, 9, 8, 7.....1 reps of:

   - Russian KB Swings (70/53*)
   - Sprint 40 yards

SEALFIT BLOG: Dare to be Someone Special

Happy New Year

We're starting 2015 off with a WOD straight from the mainsite;

Loredo

6 Rounds for Time of:
   24 squats
   24 push-ups
   24 walking-lunge steps
   400m Run

Wednesday

Every 2min for 10min (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%

rest as needed, then…

1 set of:  Back Squat x Max Unbroken Reps @ 85%

(At the top of the movement- exhale, inhale, brace and descend)

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				Chris Kyle's story hits the big screen Reaction from Scott McEwen, co-author of 'American Sniper'
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Tuesday

7 Rounds for Time:
   1 Rope Climb
   3 Deadlifts
   5 Hang Cleans
   7 Push Jerks

RX= 135/95*

Monday

AMRAP in 20 minutes of:
   - 400m Run
   - 12 Toes-2-Bar
   - 12 KB Snatches (53/35*)

*1-Arm Snatches, 6 Left ~ 6 Right