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Killing Che - a great novel by SEAL Chuck Pfarrer

Warm Up:  Max push-up, Sit-ups and Squats in 2 minutes (each).

Endurance / Durability:  Row 5,000M @ 20min pace / Run 2 miles / Swim 1 mile, or Row 5,000M @ 20 Min pace

Mental Toughness / Awareness:  Doing a fun LSD event is great for Active Recovery from the load bearing work we do most of the time.  SEALs will do some form of Run, Swim, Run's workout at least once a week.  It is great to get out of the gym and get busy.  Remember that the gym is simply a simulated environment for us to train our minds, bodies and spirits for work in the "real" world.  Have fun.

Equipment required:  Rower.  Do the swim if you have access to a pool.  Great option is to run to the pool.  Change this up any way that makes sense for your particular set-up  Use the BLOG for comments about the WOD, the Forums to post times and build community.

Facebook.com/SEALFIT       NavySEALs.com        YouTube

THIS PUBLIC WOD IS FOR SPECIAL OPERATORS, INDUSTRIAL ATHLETES AND SERIOUS ADVENTURE ATHLETES.  IF YOU ARE TREADING IN THIS ARENA, THEN PROCEED WITH CAUTION.   THESE WODS WILL LEAD TO OVER TRAINING IF NOT BALANCED PROPERLY.

Not ready for this WOD?  See  Online Coaching