SEALFIT OP WOD 12/18

Baseline: 
3 min Air Dyne, 10x Pushup, 2 min Air Dyne, 20x DB Push Press (40#), 1 min Air Dyne, 200 Pedal Wheels

Strength:
Weighted Strict Pullups 5x3 @ 25#
Weighted Strict Dips 5x5 @ 25#

Stamina: 
3 Rounds, not for time: 
1 minute Front Plank
100' Waiter Walk (50'/ side) @ 2 pood KB

Work Capacity: 

21-15-9 FT:
Single arm alt DB Power Snatches, 50#

Lateral Burpees over DB

5:57

Durability: 
Row: 6x :30 Max Effort/ :60 Recovery