Round 1: warm-up with 1000 meter row, light stretch, 2:00 max push-up (my reps 103), 100 flutter kicks, 50 sit ups, & 3:00 plank.

Round 2: Backward Fran (9-15-21) “Same weight, different scheme, totally different workout.” Mark Divine (SEALFIT)

thrusters 95 lb.

pull ups

My time – 6:53

Rest 5:00

Round 3: 4000 meter row (do in 0:20/0:10 splits…Rx is a 2 mile run in 0:20/0:10 splits)

My time – 17:22

* Today’s WOD is inspired by SEALFIT (from the book 8 Weeks to SEALFIT)

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