29 January

Training (230p)

A. FOR QUALITY OF MOVEMENT, NOT SCORE
A. 12-15 SEATED KB PRESS (EACH ARM) *Red B. 50 U/B RUSSIAN KBS (1.5/1)

*2 Pood C. 25/25 BANDED STANDING OHD PRESS *25 IN FRONT/25 BEHIND THE NECK D. 25 BANDED FRONT RAISES 1. 30 SECOND HOLLOW HOLD IN BETWEEN EACH MOVEMENT

B. Build To A Moderate Clean and Jerk Single

*275#

C. For Time:

"Scissorhands"

21-15-9

Power Cleans (135)

Box Jumps (24")

KBS (2)

*50 DU's After Each Round

*7:26 (U/B On All)

D. Tested ēvoFIT

7M AMRAP STATIONS STATION 1: 3-6-9-12-15-18.... BIKE CALS WALLBALLS ELBOW PLANK WITH HIP TAPS

*Completed Round of 15 STATION 2: 5-10-15-20-25 SKI CALS BURPEE BROAD JUMPS TORPEDO - CURL TO PRESS + TRICEP EXT

*18 Curl 2 Press + Tricep Ext In Round of 20. STATION 3: FOR TIME (7M CAP) 15-12-9 TORPEDO THRUSTERS BURPEE OVER TORPEDO SHUTTLE RUN AFTER EACH ROUND *SHUTTLE RUN IS 15 YARDS OUT, 15 YARDS BACK, X5

*6:10