As anniversaries go, this one is quite visceral. As this blog can attest, every single day of the last two years lived up to the commitment of doing CrossFit as prescribed. Rx.
Over the next couple of days I will go back in time and redo some of the early WODs to see how far I’ve come.
To start the week of celebrations, I kicked it off with another SealFit WOD. Living Tough.
WOD SealFit 2013.06.21
No breaks between sections
Baseline:
Run 400m, 20x burpees, run 400m, 20x KB sumo deadlift high pull.
[6:45]
Work Capacity:
Complete the following for time:
* 50x sandbag get ups
* 50x sandbag step ups
* 50x sandbag clean and press
* 50x sandbag squats
* 800m sandbag run
[22:05]
Strength:
Deadlift (Deload wave) – Warm up then, 60% x 5 reps, 65% x 5 reps, 70% x 5+ reps. (250,270,290)
Stamina: 5 rounds, not timed: 10x deadlift (225#), 10x bent over row (95#), 30 second handstand hold.
Durability: 3 mile run @ moderate pace. 50x V-ups, 30x Good mornings (45#)
