19 April

Training Session AM (530a)

A1. 20 GHD's

A2. 15 Back Extensions

A3. 15 Reverse Hypers

Rest 2m, x2

B. EMOM For 14 Minutes

7 Strict Pull-Ups With Vest

*Complete (100 Pullups)

C. Max U/B Set of Strict Pull-Ups

*18

D. ēvoFIT

27M AMRAP STATION 1 10 S/L V-UPS 10 TUCK-PULSE 10 TOE TOUCHES IN PUSH UP PLANK 20-20-20 30-30-30 STATION 2 2 ROUNDS 1 TORPEDO PRESS MEDLEY 25M BEAR CRAWL 25M FROGGER STATION 3 5 FRONT RAISE 5 S/A BICEP CURLS - EACH ARM 5 D-O-I-U OVER TORPEDO 10-10-10 15-15-15 STATION 4 1M UNDERHAND DEADHANG (SUPINATED) 300M RUN

*Complete

E. Max U/B Set of Strict Pull-Ups

*18

Total Pull-ups AM = 136

Training Session PM (130p)

A. Build To A Heavy Triple Back Squat

*Failed last rep of 355#

B. 3x8 @ 80% of A.

*Complete at 285#

C. Class WOD W/Spence

For Time:

2k Row

100 BW DL (195 Average With Spencer)

50 Thrusters (95)

1k Row

100 Superman Push-Ups

50 Strict Pull-ups

500m Row

100 Wallballs

50 Abmats

*24:52

D. Landmine Core Work

2x8 Power Rotations

E. Landmine Statue of Liberty

2x8

F. GH Raises, both ways

2x8

Total Pull-Ups For Monday = 156