Weekly Monster Mash – 10/3/2015

Baseline: Pre-SOP, 10 minutes box breathing, ROM Drills, 2x (20 burpees, 200m run, 20 burpees)

Strength & Stamina:
PST
2:00 max Push-ups
Rest 2:00
2:00 max air squats
Rest 2:00
2:00 max sit-ups
Rest 2:00
Max effort strict pull-ups
1 mile timed run in boots and pants
500m swim (if pool available). If not, then record 2,000m row time.

Work Capacity: ‘GLEN’ in honor of SEALFIT Coach Glen Doherty, who gave his life in service to others in Benghazi. For time do:
30 clean and jerk
1 mile run
10 rope climb
1 mile run
100 burpees

Durability: Post SOP recap, Warrior Yoga, Fuel & hydrate.