Friday 01/16/2009

WOD
NavySEALs.com CF WOD
Phase I: Preparation
Run 1 mile

Phase II: Intensity
"For Time:"

15 Dead lift 225 (subbed 205#)
30 Ring Dip
12 Dead lift
24 Ring Dip
9 Dead lift
18 Ring Dip
6 Dead lift
12 Ring Dip
3 Dead lift
6 Ring Dip

Time: 16:05

Phase III: Core Development
100 situps. 100 4-count flutter kicks. 100 leg-levers

WOD: Kettlebell
With a 20 kg KB, perform :45/:15 x 8 rounds of:
KB Clean (R)
KB Clean (L)
KB Flip Squat

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