14 August

Training (230p)

A. "DL/SQUAT COMPLEX" EVERY 3M FOR 12M 5 TNG DL - 2 HPC - 5 FRONT SQUATS 1. MUST USE THE SAME WEIGHT ACROSS ALL 4 SETS. *225#

B. "FRIENDSHIP BRACELET" WITH A PARTNER WITH A 20:00 CLOCK COUNTING DOWN: 20:00 - 12:00 FIND TEAM MAX 1 U/B ROUND OF "DT" 12 DL - 9 HPC - 6 PJ
*225/185 12:00 - 0:00 AMRAP OF: 12 POWER CLEANS (135/95) *EVERY BREAK OR SWITCH ON POWER CLEANS, COMPLETE 5 HEAVY WALLBALLS 10 SYNCHRONIZED BFB 8 FRONT SQUATS (135/95) 30 DU'S
*5+3 (713 Reps) 2. SCORE IS COMBINED LOAD "DT" + 1# FOR EVERY REP COMPLETED OF AMRAP. AMRAP IS 60 REPS PER ROUND. 2 COMPLETED ROUNDS WOULD BE AN ADDITIONAL 120# TO SCORE. EACH ROUND = 60 REPS.

Tested ēvoFIT WOD
C. 24M AMRAP: 60 CAL BIKE/SKI/ROW 40 RUSSIAN TWIST + PRESS 20 OVER THE TORPEDO BURPEES 60 WALLBALLS (20/14) 40 CC FLOOR TOUCH TO BAR 20 FLOOR PRESS TO SKULL CRUSHER 600M SB RUN (3 LAPS) 40 TORP FRONT RAISE 20 HEELS TO HEAVEN *1+51 Cals