November 9th C.W.O.D.

Cave Laps: Do as many cave laps in 1 hour as possible.

Results:

Timed 2 minute intervals and each interval lapped once in the cave for a total of 30 laps.

Notes:

1. Hurts inside of knees both sides because of the amount of "heel hook" type pressure while in the cave.

2. Next time this work out comes up, i'll do 1 lap every 1 and 1/2 minutes. for a total of 40 laps an hour.

Gym Workout: General Conditioning

Pull-ups to failure:

3 Sets

J:10-8-6

A:6-3-2

Push ups:

A:Knees and full range of motion

3 sets: 15-11-10

Shoulder Press:

J:3 sets

15lbs-15-13-11 Never to failure

A:2sets 5lbs 16-14

Reverse wrist Curls:

J:10 lbs 15-15-10

Light finger rolls:

J:40 lbs (Trial)

30 minutes cardio.