31 December

Training (7a)

Tested Group Class Workout

5m Amraps/2m Rest B/W Stations

Station 1

5m Amrap of:

Slamball suicides

0-25-0-50-0

1. SCORE IS NUMBER OF SUICIDES (X2)

2. 30/20# BALL

Rest 2m

Station 2

5m Amrap of:

5 OHS (135/85)

10 BFB

15 Statue Of Liberty (35/25)

1. SCORE IS TOTAL # OF REPS

2. 1 ABMAT AND 1 PLATE PER TEAM. 

Rest 2m

Station 3

5m Amrap of:

Unloaded Suicides

0-25-0 

Then 5 Heavy Slamballs

1. SCORE IS TOTAL # OF SUICIDES (X2)

2. 50/30

Rest 2m

Station 4

5m Amrap of:

6 TnG Power Cleans

12/6 Cal Ass Bike

6 Burpee Over The Box (24/20)

1. SAME PERSON WHO DOES TNG CLEANS MUST DO ASS BIKE THAT ROUND.  THEY DON'T HAVE TO DO THE BURPEES. 

30 December

Training (230p)

A. Z-Press EMOM
10m EMOM (15s Hold OHD/15s Amrap Presses/30s Rest)
*152 Total Reps

B. For Time:
70 Cal Row
60 KBS (1.5)
50 U/B Wallballs (20)
40 Goblet Squats (1.5)
30 OHD Walking Lunges (35)
20 T2B/Pullup Complex (1 T2B/1 Pullup = 1 Complex)
10 Clean and Jerk (155)
*16:45
*U/B on KBS/WB

C. Push/Pulls
20 Pullups - 20 Pushups
15 Pullups - 15 Pushups
10 Pullups - 10 Pushups
5 Pullups   - 5   Pushups
*6:35

28 December

Training (1p)

Worked out with Crowder Today

A. Thruster
3-3-3-3-3
*185/205/225/235x/235

B. 30m EMOM
Min 1: 1 Lap Prowler (90)
Min 2: 40 Z-Press
Min 3:  20 Cal Ass Bike
Min 4:  8 Over The Shoulder (150#)
Min 5: 15 HSPU

*Complete

27 December

Training (3p)

A. Push - Pulls
20 Strict Pullups - 30 Pushups
15 Pullups - 25 Pushups
10 Pullups - 20 Pushups
5 Pullups - 15 Pushups
Total 50/90
*8:50

B. Speed Squats
3 Reps @ 185#
Rest 2m, x6
*Complete

C. For Total Cals
5m Ass Bike (203)
Rest 1m
5m Row (130)
Rest 1m
5m Ass Bike (188)
*521 Cals

26 December

Training (230p)

EMOM For 40 Minutes
Minute 1: 30 Second Battle Ropes
Minute 2: 1 Trip Prowler (Vert/High Horizontal) (160)
Minute 3: 12 Cal Ski
Minute 4: 3 Clean and Jerks (225)
Minute 5: 6 Bar Facing Burpees
*Complete

24 December

Training (7a)

Tested Group Class "12 Days Of Christmas" WOD

(1) 200m Run
(2) Clean and Jerks (225)
(3) Front Squats (225)
(4) Deadlifts (225)
(5) Synchronized BFB
(6) Box Jumps (30)
(7) T2B
(8) C2B
(9) KB Thrusters (RED)
(10) Wallballs (30)
(11) Trips Bear Crawl Slider
(12) 70 Cal Assault
*Partnered With Jeff
*49:06

23 December

Training (230p)

A. 2,500m Row

B. 12M EMOM
Min 1: 25 Yard Seal Walk
Min 2: 12 Heavy Swings
Min 3: 10 Heavy SB
*Complete

C. 1k Ski
50 Burpees
1k Row
100 DU's
75 Cal Assault Bike
*16:20
*Did this with Kyle, burpees and Ass Bike Pretty brutal. 

21 December

Training (230p)

A. For Time:
40-30-20-10
Ass Bike
Burpees
*Can't Remember Time...but it was SLOW

B. Every 2m For 14m
Complete 1 Complex (1 DL - 1 HSC - 1HPC - 1SC From Below Knee - 1PC From Below Knee)
*135-185-205-205-225-225-225

20 December

Training (3p)

A. 2k Row Easy Pace

B. Push - Pulls
20 Strict Pullups
30 Pushups
15 Strict Pullups
25 Pushups
10 Strict Pullups
20 Pushups
5 Strict Pullups
15 Pushups
*Complete

C. 
2m Clock Counting Down
20 Cal Assault Bike
W/Remaining Time
AMRAP
6 OHS (115)
4 Over The Bar Burpees
Rest 4:30, b/w Rounds, x3
*28-26-26
*80 Reps

19 December

Training (230p)

A. Back Squat Drop Sets
6 Moderate
9 Light
12 TnG Jump Squats 
Rest 30s B/W, 4:30 B/W Rounds, x2
*275/185 (x2)

B. 3 Rounds For Total Time
10 DL (255)
10 Burpee BJ (30")
200m Run Inside
Rest 1m
*7:45

17 December

Training (630a)

Tested Class WOD
"FGB v2" 
Title Fight

-Assaut Bike Cals
-Over the box jumps (24)
-Thrusters (115/75)
-Row Cals
-T2B
*Complete with a partner, break up however you like between 2 people. 
*120-121-107-107-89
*Did This With Ryan

16 December

Training (2p)

A. 12m EMOM 
Min 1: 30 Second Hollow Hold
Min 2: 20/20 Waiters Carry (1.5)
Min 3: 7 Burpees To High Target
*Complete

B. 10m EMOM
6 Push Jerks
6 Squat Jumps Over The Bar
6 Deadlifts
*155
*9 Rounds, Missed 1 Round

5m Amrap
5 Hang Squat Cleans
10 Pushups
15 KBS (1.5)
*3+5 Reps

13 December

Training (1030a)

A. Build to a moderate snatch and hit 5 singles
*225
*No misses

B. 20m AMRAP
2 Rounds of "Cindy"
1 Round of "DT"
*4+10 DL

12 December

Training (2p)

A1. 5 Reps Front Squat
Rest 10 Seconds
A2. 5 Reps Back Squat
Rest 3m, x4
*185 - 205 - 205 - 205

B. For Time:
500m Row
50 Heavy WB (30)
500m Row
50 Burpees
*8:31

10 December

Training (630a)

3m Stations
Station 1: Prowler Sprints (20 Yards)
Station 2: Assault Bike (Cals)
Staton 3: 5 TnG PC - 5 Synchronized BFB - 5 TnG PJ
Rest 2m B/W Stations, 5m B/W Round 1 and Round 2

7 December

Training (2p)

With a partner:

A. 12m Amrap
25 DU's
2 Thrusters
25 DU's
4 Thrusters
etc. etc. as high as possible
*95# Thrusters
*14 Rounds + 10 Thrusters

Rest 2m

B. 2,250m Row For Time

6 December

Training (3p)

A. 
3 Rounds Not For Time
15 Cal Ass Bike
10 HSPU
10 T2B

B. 
EMOM For 10m
8 Bench (185)
4 PC (205)
*Complete

C. 
With a partner, 10 Rounds Total, alternating each round
50 DU's
15 WB
12 Heavy Russian KBS
9 Over The Box Jumps (24)
*16:01

5 December

Training (3p)

A. 5x5 Back Squats
Moderate; 225# for all
*Back is almost back to normal

B. 3m Amrap
21 OHS (95)
21 OTB Burpees
Max Cals

Rest 3m

3m Amrap
18 OHS (115)
18 OTB Burpees
Max Cals

Rest 3m

3m Amrap
15 OHS (135)
15 OTB Burpees
Max Cals

Rest 3m

3m Amrap
12 OHS (155)
12 OTB Burpees
Max Cals

*117 Total Calories On The Rower

3 December

Training (7a)

A. 
With an 18:00 Clock Counting Down
200/150m Row Sprint x12
W/Remaining Time, Complete AMRAP of:
10 Slamballs (50/30)
10 Thrusters (95/65)
10 Burpee Wall Sits (14)
20 Yard Frogger (20)

B.
EMOM For 10m
20 Yard Seal Walk/Bear Crawl
5 Burpee Jumps to High Target
Amrap Heavy WB (30/20)

*Teams of 4

28 November

Training (3p)

Back is almost back to normal, took it easy for another day. 

A. Back Squats; 3x10
Rest 3:30 b/w
*185 For All

B. 10-1
2x Ass Bike Cals
OHS (95)
Pullups
Box Jumps (24)
*19:45

26 November

Training (430a)

Back still sore from last week. Alarm at the gym went off at 430a so once I got to the gym, decided that I might as well workout. 

100-10
10-100
Row Cals
Assault Bike Cals
100 Cal Row - 10 Cal Bike
90 Cal Row - 20 Cal Bike
Etc. Etc. 
*86:31

23 November

Training (3p)

A. 30 Minute Assault Bike

21 November

Training (3p)

Back has been sore for a few days, will take it easy this week and hopefully after Thanksgiving will be back to normal. 

A. 10-1 Bench Press
     1-10 Strict Pullups
     *185#

B. DB Work

19 November

Training (7a)

PART 1:​

WITH A TEAM OF 3-4

14M AMRAP:

16/8 CAL ASSAULT BIKE

1 SNATCH

1. ANY MISS IS 10/5 CAL PENALTY ON ASSAULT BIKE BY PERSON THAT MISSED  THE REP

​2. SCORE IS TOTAL LOAD LIFTED DURING THE 14M

3. TEAM CAN CHANGE LOAD FOR PERSON DOING THE ASSAULT BIKE

4. P1 COMPLETES ASSAULT BIKE + SNATCH AND THEN ONCE THE SNATCH OR THE PENALTY IS COMPLETE, P2 CAN BEGIN. 

*Team of 3, 13 Lifts

PART 2: 

FOR TIME:

50 T2B  (1 PERSON HOLDING HS HOLD IN ORDER TO WORK)

1 TRIP SEAL WALK​ (CAN SWITCH HALFWAY ONLY)

50 PULLUPS (1 PERSON MUST BE HANGING FROM BAR)

1 TRIP SEAL WALK (CAN SWITCH HALFWAY ONLY)

50 CAL ROW (EACH TEAM MUST HOLD 50/30# SLAMBALL IN BEAR HUG)

*ANYTIME BALL ROTATES, ROW MUST ROTATE

1 TRIP SEAL WALK (CAN SWITCH HALFWAY ONLY)

800M SLAMBALL RUN (30)

*12:20

18 November

Training (230p)

A. EMOM For 12m
3 TnG PC (185) + 10 DL
*Missed 2 Rounds

B. 3 Rounds
400m Run
50 Air Squats
*10:55

16 November

Training (3p)

A. Tempo Back Squats 
8 reps at 31X1
Rest 30 Seconds
1 Arm KB Step-Ups (8 Each leg)
Rest 3m, x3
*185 - 205 - 235
*1.5 / 1.5 / 2

B. 7 Sets For Total Time
7 U/B Thrusters (95)
7 Over The Bar Burpees
180m Row
*14:41 

15 November

Training (230p)

A. "Deck of Cards"
Station 1: Ski-Erg
Station 2: Burpee Over The Box
Station 3: Row
Station 4: Assault Bike
*4 of us started at different stations and we picked one card. We did that many reps or cals on whatever station we were at and then rotated. Whoever finished their station last had to do 5 T2B. It took us a few rounds to realize that the way we set it up meant that there would be 54 rounds of this (2 Jokers). It turned into a bloodbath pretty quick. To give you an idea of how painful it got, Moseley was projectile vomiting after round 20 of 54. 
*82:45
There was a spot that I actually got worried that the timer was going to time out at 99:99 before we would finish. Luckily we finished with 17 minutes to spare.

14 November

Training (2p)

A. Used the Class WOD as a warm-up
15m EMOM:
Min 1: 150 Yard Suicide
Min 2: 14 Cal Row
Min 3: 1 HPS + 5 OHS (115)
*Complete

B. 7 Mile Assault Bike
*Every Time You Switch, Complete 5 S2O (185). Increase 1 rep every time. 
*22:40

12 November

Training (7a)

A. Slamball Suicide Buy-In
Then 4 RFT:
500m Row
15 Thrusters (115)
15 Heavy Slamballs
15 Bar Facing Burpees
*Couldn't remember our time
*Team of 3

B. 15m AMRAP
5 Mile Bike, then with remaining time:
6 HPC (135)
9 Wallballs
12 Heavy Swings
*Couldn't remember our score

11 November

Training (230p)

A. 10m EMOM
40 DU's + 10 Pushups on KB's
*Complete

B. Zercher Squat
*3x7
*135

C. Team of 3
75 Heavy WB
30 Power Snatch (155)
75 Heavy WB
*6:45

D. 50 Yard FW (2)
*Every 10 Yards, complete 10 Shrugs
*Complete

9 November

Training (3p)

A. Assault Bike 
1m @ 200 Watts
1m @ 300 Watts
1m @ 400 Watts
x5
*168 Cals Total

B. With a group of 3:
1 At a time completes:
80 DU's or 50 Zeus DU's (2/6 Rounds With Z)
10 TnG Power Cleans (135)
*6 Rounds Each

8 November

Training (230p)

A. OHS
5 Reps @ 33X1
10 Second Hold OHD
5 Reps, No Tempo
*155 - 170 - 185

B. 12-8-4
Hang Squat Cleans (155)
C2B Pullups
Bar Facing Burpees
*4:04

7 November

Training (2p)

A. 4x10 Back Squats
*215 - 245 - 265 - 285

B. With A Partner
10 HSPU
20 Yard Out and Back Seal Walk
30 WB
40 Heavy KBS
80 Cal Row
40 Heavy Swings
30 WB
20 Yard Out and Back Seal Walk
10 HSPU
*8:48

5 November

Training (7a)

Tested Class Workout

350 Cal Assault Bike For Time

*Find 2 Heaviest Loads For Complex:
1 DL - 4 HSC - 4 FS - 4 PJ
*185 - 205

*21:34
*Did with a team of 2 (Besser)

2 November

Training (2p)

A. EMOM for As Long As Possible
Even: 10 Pullups - 10 Pushups - 15 Air Squats
Odd: 5 Power Snatch, next minute 5 Clean and Jerks (135)
*17 Rounds

B. Back Squats
4x5, moderate
*Complete
*275ish

1 November

Training (1p)

A. EMOM for 10m
5 S20
*155/155/165/165/185/185/205/205/205/225

B. Shuttle Sprints
Zeus DU's
*10-20-30-40-50
*Must be u/b

31 October

Training (2p)

A. 20 Cal Ski-Erg Sprints
Rest 90 Seconds, x8
*All sets between 35-42 seconds

B. Teams of 3
*Buy-in Long Suicide FW (2)
Then: 
100 GHD's
100 Strict Pullups
100 Pushups
*Complete

29 October

Training (7a)

Tested Group WOD

Complete as a team of 3-4
10 Rounds Of "Cindy"
then
21-15-9
OHS (115)
Over The Box Jumps (24)
Bar Facing Burpees (Synchro)
then
75 cal row
then
21-15-9
Heavy Swings
Jump Squats to High Bar
*Every 2:00 until completed, 14 cal ass bike. 
*21:53

28 October

Training (3p)

A. 10 Rounds Total With a Partner
14 Cal Row
6/6 KB Snatch (2)
6 Squat Snatch (155)
6 BFB
*26:35
*P1 does full round, then P2 does full round. 

B. 
15m EMOM
Min 1: 8 OHS (135)
Min 2: 40 Yard Bear Crawl On Sliders
Min 3: Max T2B 
*75 Toes To Bar

26 October

Training (2p)

1000 Calories For Time On Assault Bike
*35:54
*Did this with Derick, Baity, and Cody

24 October

Training (230p)

A. Shankle Complex
*225, 225, 245, 245

B. Every 4m For as long as possible
15 Over The Bar Burpees
50 DU's
15 PC (135)
+
15 Over The Bar Burpees
50 DU's
13 PC (155)
+
15 Over The Bar Burpees
50 DU's
11 PC (185)
+
15 Over The Bar Burpees
50 DU's
9 PC (205)
*Missed it by 1 PC

22 October

Training (7a)

Tested Group WOD
Part 1: EMOM For 10m
1 PC - HPC - 1 FS - 1 PJ - 1 BFB
*Increase 1 Rep for each EMOM until you can't complete
*7+7 Burpees
*135 (Teams of 4)

Part 2: 
4 Rounds For Time:
1k Row
20 Partner SB Throws (10 Feet)
20 Synchronized BFB
20 SDLHP (115)
*21:31

21 October

Training (2p)

A. 2 Shoulder Press - 2 Push Press - 2 Push Jerks
*205 - 205 -205 

B. With a 20:00 Clock Counting Down
100 Cal Row
75 Cal Bike
50 Cal Ski
25 Burpee Over The Box Jumps (24)
AMRAP KBS (2) with remaining time
*60 KBS

19 October

Training (3p)

A. Tabata work with Bird and Baity

B. 
1000 - 100 Row
100 - 1000 Ski
1000m Row, then 100m Ski
900m Row, then 200m Ski
All the way until 11,000 meters completed
*47:29

18 October

Training (2p)

A. Back Squat Drop Sets
6 Reps @ 225
Rest 10 seconds
9 Reps @ 155
Rest 10 Seconds
12 Jump Squats @ 45#
Rest 3m, x3

B. With a 20:00 Clock Counting Down
Complete 3 Events Each For Time
1. 800m Run
*3:42

2. 
2-9-6
KB Thrusters (1.5)
Box Jumps (24)
*3:32

3. 3m Max Cals on Assault Bike
*58

This was miserable, felt like I took a year off from training. 

17 October

Training (2p)

Messed around and hurt my back last week so ended up taking some time off to let it heal. Contrary to popular belief, getting old isn't as fun as it sounds. 

Took it easy today and just moved around a bit. Spent about 45 minutes on the bike and rower and then just did some light barbell work. 

8 October

Training (7a)

Had an alarm at the gym go off at 415a...so much for sleeping in until 6.

Tested the class workout:

Gauntlet Style In Teams Of 3:

200m/150m Row
18 Wallballs 
15 Over The Box Jumps
12 Heavy Slamballs
9 Push Jerks
6 Burpee Jumps To Bar
14/7 Cal Ass Bike
125 Yard Shuttle (25-0-25-0-50)

Round 1: 
1 Round For Time

Round 2: 
1 Round For Time BW Through

Round 3: 
3 Rounds Total/Break up however you want

7 October

Training (3p)

Tested some workouts for the class next week: 

A. Clean and Jerk Gauntlet
*135/155/185/205/225
*4 Minutes to move as much load as possible. 
*3,260#

B. Prowler Sprints
*200 Yards (20 Yard Shuttles) 90# (1:19)
*160 Yards *180# (1:10)
*120 Yards *270# (58)

C. Class Workout
400m Row
12 1&1/4 Thrusters (115)
4 Muscle-Ups
Rest 2m, x3
*13:26

5 October

Training (2p)

A. 50 Back Squats 
200m Run
40 DL 
200m Run
30 S2O
200m Run
20 OHS
200m Run
10 FR Lunges
*135
*11:21

1 October

Training (7a)

In Teams Of 3:
A. Bear Crawl Slider Suicide Relays 
*Crushing

B. Synchronized 
10 OHS (95)
15 WB (20)
6 Rounds for Time/8m Cap
*6:51

C. Prowler Suicide
Vertical Bars Down/Low Horizontal Back
*1:55 (90#)

D. 8m Row For Max Distance
*Must switch every 200m
*2410m

30 September

Training (3p)

Did class workout this afternoon. Pretty Brutal

A.  15m To Build To Moderate Load Of Complex:
2 DL - 1 HPC - 1 PC - 1 HSC - 1 SC - 1 PJ
*245

B. 3 Rounds:
10 C2B Pullups
10 PC
10 FS
10 PJ
*135
*RX+ was 4 Rounds For Time
*RX+ 12:01

28 September

Training (2p)

A. 40 Cal Asasult Bike For Time
Rest 8m
30 Cal Assault Bike For Time
*30 Seconds
*20 Seconds

B. 15m EMOM
Min 1: 6 Clean and Jerks + 2 BFB
*135

Min 2: 15 Cal Row

Min 3: 20 Yard OH Walking Lunge (25)

*Completed 15 Rounds

27 September

Training 5p

A. EMOM For 10m
Even: 100 Yard Run
Odd: 50 Yard Run

B. 5-4-3-2-1
Front Squats
*280
*290
*290x
*275
*275
*280

26 September

Training (3p)

A. Occlusion Work
*DL x3
*Bench x3

B. For Time:
1 Mile Run
50 Pullups
50 No Squat WB
1 Mile Row
25 Pullups
25 No Squat WB
*18:23
*6:18 - 32/45/50 - 20/36/50 - 6:20 - 16/25 - 25

24 September

Training (7a)

Part A: 
Every 2m Until 25 Reps Complete
14 Cal Assault, then with remaining time:
2 Front Squats
1 Jerk
2 Back Squats
1 Jerk
1 Tng SC
(155)
*8:55

Part B: 
1 Trip BC Sliders
20 Burpee Pullups
20 Strict Press (115)
200m SB Run
1 Trip BC Sliders
15 Burpee Pullups
15 Strict Press (135)
400m SB Run
1 Trip BC Sliders
10 Burpee Pullups
10 Strict Press (155)
800m SB Run
*14:55

23 September

Training (2p)

A. Occlusion
2 sets of DL (135)
*Complete

B. As many sets in 8m of:
50 U/B DU's
6 Thrusters (135)
12 KBS (1.5)
*5 Rounds

C. 
With a partner:
20 HSPU
30 DL (275)
40 BJ (30)
50 T2B
100 WB
400m SB Run
*9:14

20 September

Training (1p)

A. 1m Assault @ 400 Watts
     1m Assault @ 300 Watts
     1m Assault @ 200 Watts
     x7
     *Complete, terrible


B. 5 Rounds of Push/Pulls

19 September

Training (2p)

A. Occlusion (DL and Bench)
5 Sets Each

B. Moderate Load of Complex
*Power Snatch - Hang Squat Snatch - OHS
*215

C. 
3 ROUNDS FOR TIME:
400M RUN 10 OVER THE BOX JUMPS (24/20) 12 THRUSTERS (115/75) 15 OHS (115/75)
*12:26

17 September

Training (7a)

A. 
EMOM 
0-3m : 12 Cal Assault + 6 OHS (135)
3-6m:  14 Cal Assault + 8 OHS (135)
6-9m:  16 Cal Assault + 10 OHS (135)
9-14m: 18 Cal Assault + 12 OHS (135)
*Completed 13 Rounds

B. 
100 T2B
100 Goblet Squats (1.5)
50 Over The Box Jumps (30)
50 Partner Plank Pushups
50 Cal Row
*9:50

*Teams of 3. (Benham/Steve/Ross)

16 September

Training (3p)

A. Death March 
18 Yards (Blue KB's)
Rest 90 seconds, x4

B. Max SP @ 115
Rest 10 Seconds
Max PP @ 115
Rest 10 Seconds
Max PJ @ 115
Rest 5m, x2
*41
*43
*84 Reps Total

C. 
20-10-5
SDLHP (115)
No Squat WB (20)
Heavy Swings
200m Run
Cash-Out: 12 Bar Facing Burpees
*8:26

12 September

Training (3p)

A. 10 Back Squats (Speed) (185#)
Rest 10 Seconds
10 Jump Squats
Rest 3m, x3
*Complete


B. 12m AMRAP
2k Row Buy-In
W/Remaining Time:
Complete AMRAP:
30 Push Jerks (135/95)
10 Burpee Jump To Target
*1+31 Reps

10 September

Training (7a)

Tested the Team WOD for group class

Team 10RM OHS in 10m

*Bars Come From The Ground

*If Odd number, use middle load twice. 

*235#

Then: 

18m amrap:

50 Cal Row

Run To Hill (SB/2 KB's per team)

Run Up The Hill and to Free Throw Line

21 1-arm thrusters

Run Up The Hill and to Half Court

15 1-arm thrusters

Run Up Hill and to Free Throw Line

9 1-arm thrusters

Run Up Hill and back to gym

W/remaining time complete amrap of:

20 t2b

20 clean and jerk s (135/95)

20 burpee jumps to target

1 Trip Seal Walk

*Any switch (to include singles on clean and jerks) complete 5 heavy WB

*2+ Rounds

9 September

Training (3p)

A. 50 Cal Assault Bike For Time
*46 Seconds

B. 15m AMRAP W/Partner
-40 Power Snatches (95)
-40 Power Snatches (115)
-40 Power Snatches (135)
-40 Power Snatches (155)
-40 Power Snatches (185)
*36 reps into 155 bar with Baity

7 September

Training (3p)

A. Back Squats, 3x5
*315,315,315

B. 12m EMOM
2 Squat Cleans at 185#
W/remaining time in each minute, complete AMRAP of "DT" with 135#
*4+7 DL

6 September

Training (2p)

A. 40m EMOM
Every 4m for 10 Rounds
*15 Cal Assault Bike
*15 Cal Row
*15 Burpees
*Complete, all rounds between 1:17 - 1:26. Pretty brutal last few rounds.