Daily Reading: Hebrews
Devotion: Streams in the Desert
Workout: Sealfit, Murph
Baseline: ROM drills, 40 wallball, 20 4 count flutter kicks
Work Capacity:
- Murph (Body Armor) for time w/ 20lb vest (33:35)
- 1 mile run
- 100 pullups
- 200 pushups
- 300 squats
- 1 mile run
Durability: 100 straight leg situps, yoga
Notes:
- I love this work capacity. My most favorite by far. This was my first time doing it with a 20lb weight vest. Splits were 7:00 on first mile, middle portion partitioned into 5-10-15 done in 19 minutes and second mile run was done in 7:35. That second mile the vest really started to get heavy. Could improve ROM on pullups a little but overall very pleased with the effort and ROM on pushups and squats.
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