Saturday 3.19.11

Wake Up:
8:45 am

Daily Reading:

Devotion:

Workout:
Sealfit:

Warm Up:

• 4 rounds for quality: Buckles Complex
• 6 Dead lift
• 6 Power clean
• 6 Push Press
• 6 squat
• 100 Jump rope

Work Capacity:

• Amrap 30 min: (9 rounds)
• 20 Burpee
• 7 Bent over row (2 35lb db's)
• 10 Pushups
• 15 Squats
• 20 DB Swings (10 each arm, 35lb db)

Durability:

• 3 mile run at moderate pace (approx 8 min miles)