24 April

Training (230p)

A.
"SMURF" 2:00 FOR MAX REPS 200M RUN W/REMAINING TIME MAX CALS AIR BIKE
REST 1:00 2:00 FOR MAX REPS 200M RUN W/REMAINING TIME MAX CALS ROW REST 1:00 2:00 FOR MAX REPS 200M RUN W/REMAINING TIME MAX CALS SKI REST 1:00 2:00 FOR MAX REPS 200M RUN W/REMAINING TIME MAX REPS OHS (95/65) REST 1:00 2:00 FOR MAX REPS 200M RUN W/REMAINING TIME MAX REPS HEAVY WB (30/16)
*30/29/28/32/34

B.
Tested ēvoFIT WOD For Wednesday
25m AMRAP
Complete 1 Round at Each Station

25M AMRAP COMPLETE 1 ROUND AT EACH STATION STATION 1: 15 YARD BURPEE BROAD JUMP 15 YARD PLATE PUSH 15 YARD REVERSE BC WITH PLATE STATION 2: 10 TORPEDO - FRONT RAISE LUNGE 20 TOE TO TORPEDO CRUNCH 30 BICEP CURLS IN TORPEDO STONE CHAIR WITH BICEP CURL STATION 3: 500M SKI *1 BURPEE FOR EVERY SECOND OVER 1:45/2:05 STATION 4: 40/30 WALLBALLS *COMPLETE 5 BURPEES TO TARGET FOR EVERY BREAK
*1+Station 1 and Station 2