22 March

Training Session AM (5a)

A1. 20 GHD's

A2. 15 Back Extensions

A3. 15 Reverse Hypers

Rest 2m, x2

B. DB Triplet

C. "100 Pull-Up Monday"

20 With 2 Chains (40#) - 30 With 1 Chain (20#) - 50 Unloaded 

(All Strict)

*Complete

D. Mobility

E. Crossover

F. ēvoFIT Class

G1. For Time (8m Cap)

1,500m Ski

4 Lap Walking Lunge

*7:52

G2. 8m EMOM

Even: 10 Torpedo Box Step-Ups With Press

Odd: 20 Shoulder Taps - 20 DC Crunches

*Complete

G3. 3 RFT

20 Cal Bike

15 Plyo Push-Ups

*6:01

Training Session PM (130p)

A. Find Max Push Press In 7m

*265#

B. Find Max Back Squat In 7m

*380#

C. Find Max Squat Clean in 7m

*305#

D. Class WOD

For Total Reps WB/KBS

7m Amrap:

5 Squat Cleans (155/95)

Max U/B Set Of WB (30/16)

*107 - 25 = 132 Reps

Rest 3m

7m Amrap:

10/6 Cal Row

Max U/B Heavy Swings (2/1.5)

*41 - 25 - 27 = 93 Reps

*Total Reps = 225