6 July

Training AM Session (530a)

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

B. ēvoFIT Class
FGB Style
Min 1: 20 KBS (1.5)
Min 2: 20 SB BH Squats (30)
Min 3: 20 Torpedo Hang Snatch (10/Arm)
Min 4: 20 Abmats
Min 5: 15 Cal Bike
Rest 1m, x4


Training PM Session (130p)

A. Build to a Max Complex of:

1 PC - 1 FS - 1 SC - 1 Jerk

*165/185/215/255/275

B. Build To A Heavy Triple FS

*275

C. For Time: 

Mid-Atlantic Challenge 19.1

75 Wallballs

100 Cal Row

75 Wallballs

*9:25

*8 seconds slower than last year. Row was 4:17 vs. 4:07 last year. 

D. 3x10 Seated KB Military Press

Blue - Red - Red