14 August

 Training Session AM (530a)

A1. 20 GHD's
A2. 15 Back Extensions
A3. 10-20-10 DB Triplet
Rest 10m, x2

B. Pink Loop

C. ēvoFIT Workout
STATION 1 5M AMRAP 15/12 CAL ROW 20 - 1 ARM HANG SNATCH 25 TORPEDO JUMPING JACKS (30/20) *REST 1M AFTER 5M AMRAP X2 STATION 2 5M AMRAP 20 YARD BURPEE BROAD JUMP 20 KB SDLHP (2 Pood) 20 V-UPS *REST 1M AFTER 5M AMRAP X2 1. PICK UP WHERE YOU LEFT OFF ON THE REPEAT AMRAP. 2. REST 3M B/W STATIONS.

Training Session AM (9a)

A. Pink Loop

B. 5 Hill Sprints

Training Session PM (130p)

A. Clean From Blocks 5x2@250# *Complete

B. Class WOD "Assault Bike Conditioning 3"

60 Second Max Cals Rest 6m *Must complete 1:1 Cals to T2B during rest 30 Second Max Cals (No T2B After) *54/22 (76 Total) (1 Better Than Last Year)