FUNday

EMOM  for 20min Complete:
  Minute 1 – 20 KB Swings (53/35*)
  Minute 2 – 3 Wall Walks
  Minute 3 – 10 Alternating Rev. Lunges with KB Goblet Hold
  Minute 4 – :30 Hollow Hold

*Continue the sequence above... 5 sets of each

NOAA: Hottest July on record confirmed!

Love is Stronger!

Thursday

AMRAP in 20min of:
  Building Run
  12 Pull-Ups
  12 Power Snatches (95/65*)
  12 Bar Facing Burpees 

SOURCING SEALFIT POWER

Wednesday

"Elizabeth"

21-15-9 reps for TIME of:
  Cleans (135/95*)
  Ring Dips

2015 Games Highlights

Tuesday

BOX SQUATS: 5-5-5-5-5

       then...

2 Shuttle Runs for TIME

* rest as needed between efforts

Athlete Profile: Amy Halperin

Monday- Jackie

“Jackie”
For time:
 1,000m Row
 50 Thursters (45/35*)
 30 Pull-Ups

FUNday

With a running clock...
    0-4 min.
         Building Run, MAX Push-UPs
    4-6 min.
         Rest
    6-10 min.
         Building Run, MAX Squats
    10-12 min.
         Rest
    12-16 min. 
         Building Run, MAX Pull-UPs
    16-18 min.
         Rest
    18-22 min.
          Building Run, MAX Step-UPs 

*SCORE= Total Reps

The Definition of Fitness