17 August

 Training Session AM (530a)

A1. 20 GHD's
A2. 15 Back Extensions
Rest 2m, x2

B. Pink Loop

C. ēvoFIT Class
7 MIN AMRAP STATIONS REST 3 MIN B/W STATIONS STATION 1 5-10-15... CAL SKI S/L V-UPS STATION 2 5-10-15.... OHD IN PLACE LUNGES WITH TORPEDO (30/20) UP-DOWNS OVER TORPEDO RX+ 45/25 PLATE BURPEES OVER THE PLATE STATOIN 3 10-20-30... SLAMBALLS (30/20) 150M RUN RX+ SLAMBALL RUN

D1. 10-20-10 DB Triplet D2. Biceps Rest 2m, x2

Training Session PM (130p)

A. Bottoms Up Front Squats, Triples *215/235/255/275x5/275x3

B. Back Squat, 3x5 Tempo (33X1) *215/245/265/300

C. "HIGH OCTANE"

FOR TIME: 100 DU'S 80 KBS (1.5/1) 60 THRUSTERS (95/65) 40 ABMAT SITUPS 20/10 CAL BIKE

*14:45 (Last year was 14:57) *U/B Du's - U/B KBS - 10/27/40/52/60 - 29/11 - 20 Second Bike

1. BEGINNING WITH AND EVERY 6M, RUN 400M.