30 July

Training (230p)

A. Front Squat, Box Squats
4 Sets of 5
*225/255/285/315

B. EMOM FOR 12M
FOR TOTAL REPS 30 SEC ON/30 SEC OFF MIN 1: DU'S MIN 2: T2B MIN 3: CAL ROW *60-20-21

*56-20-19

*56-19-18

*56-16-18

B. Tested A Ascent Protein Challenge WOD (It was unbeatable)

*20m Cap

20 Bench - 100m Row

15 Bench - 150m Row

10 Bench - 200m Row

9 Bench - 300m Row

8 Bench - 400m Row

7 Bench - 500m Row

6 Bench - 600m Row

5 Bench - 700m Row

4 Bench - 800m Row

3 Bench - 900m Row

2 Bench - 1k Row

1 Bench

*Capped Out. Finished 10m into 1k Row