Wednesday 3.23.11

Wake Up: 5:00 am

Daily Reading: Hebrews 1-3, Isaiah 50:4-8, Psalm 25

Devotion: Streams in the Desert

Workout: Sealfit Innovation

Warm Up:

• 3 rounds for quality:
• 6 Squat clean
• 12 Sitting military press
• 6 Squat
• 6 Push-up

Work Capacity:

• AMRAP 20 min (10 rounds)
• 7 Sitting military press
• 10 Pistols (5 each leg, got below parralel)
• 20 DB swings (35lb db)

Stamina:

• 5 rounds for quality:
• 6 Squat clean
• 20 push-ups (done on db's to get full ROM)
• 50 stationary lunges

Durability: 

• Yoga: 15 min
• Curl: 2x10
• Dips: 2x20
• Pushups: 60 consecutive