13 July

Training Session AM (530a)

A1. 20 GHD's
A2. 15 Back Back Ext
A3. 400m No Leg Ski
Rest 2m, x2

B. DB DL - Shrug - DL Triplet (70#)
Rest 2m, x2

C. Shoulder Exercises

D. Did 6a ēvoFIT Class
2k Row Time Trial
*6:55

Rest 6m

100 Wallballs For Time
*Start With and EMOM Complete 3 D-O-I-U
*3:55

E1. 100 Bicep Curls
E2. 100 Tricep Extensions
*Max Set Biceps - Then Same # of Triceps. Continue until 100
*20-35-50-66-84-100


Training Session PM (130p)

A. Bottoms Up Front Squats, 3 Reps
*185/205/225/245/265/275

B. 3 Position Clean (Top To Bottom)
*195/225/255/280

C. CF WOD
"Misfits"
Every 3m For 18m 
15 T2B
10 Clean and Jerks
*135/155/175/195/215/235
*61 Reps (11 Reps @ 235# / +1 From Last Year)