Round 1: warm-up with 15:00 row, then 5 rounds of 10 pull ups, 15 push ups, 20 sit ups. Warm-up is not “for time”, but should be completed within 30:00.
Round 2: For time
50 air squats, 1500 meter row (Rx is .75 mile run)
50 push ups, 1500 meter row (Rx is .75 mile run)
25 burpees, 2000 meter row (Rx is 1.25 mile run)
My time – 26:59
The above is a partial operator WOD from the book 8 Weeks to SEALFIT. I left out the strength portion, which for me will bes my PM workout (2 x 5 heavy push press, 1 x 70 lb. push press max reps).
