Recovery

5 Rounds:
5 Snatch P
10 V Up

Then:
100 Mountain Climbers

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Report

• Body: Shoulders, back sore
• Sleep: 7 hours
• Nutrition: Pure Paleo
• Tomorrow's Projection: Rest Day

Benchmark "Garrett" / Strength / Work Capacity

"Garrett"
3 rounds for time of:
75 Squats
25 Ring Handstand Push Ups
25 L Pull Ups

Time: 30:15
Substituted Ring Handstand Push Ups with Regular Handstand Push Ups

Then:
Front Squat
3x5
3x3

Worked up to 215# 3x

3 Rounds of:
45 sec. 75lb. Thruster
15 sec. rest
45 sec. 75lb. Sumo Deadlift High Pull
15 sec. rest
45 sec. Double Unders
15 sec. rest
45 sec. Mountain Climbers
15 sec. rest
45 sec. Shuttle Run
1 minute rest

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Report

Body: Good but not 100%
Sleep: 9 hours
Nutrition: Paleo
Tomorrow's Projection: Rest Day / Study time

Work Capacity

For time:
Run 400m
5 Rounds:
10 Pull Ups
10 Ring Dips
Run 400m after the 5 rounds are completed
3 Rounds:
30 KB Swing @ 70#
30 MT. Climbers (2 count)
Run 400m after the 3 rounds are completed
1 Round:
20 Ground to Overhead Anyhow @ 105#
50 Ball Slams @ 20#

Time: 20:49

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Daily Report

Today's Motivation: SEALfit Camp
Body: 80%. I felt dragged during the workout.
Sleep: 8 hours
Nutrition: 98% Paleo. 1 protein bar
Notes: I felt good, but I felt I could have gone faster during the WOD

Clean

Clean
1x5 @ 50%
1x3 @ 60%
1x3 @ 70%
5x2 @ 80%

80% = 185#

Then:
30/30
4x Toes to Bar
4x Mountain Climber
4x AirDyne/Row