28 June

Training Session AM (530a)

A1. 20 GHD's

A2. 15 Back Extensions

A3. 12 Reverse Hypers

Rest 2m, x2

B. 10-20-10 KB Triplet

C. Crossover

D. Mobility

E. 20 Pull-Ups & 37 Push-Ups

F. ēvoFIT Workout

8m EMOM

10 Z-Press

+

10 Front Squats

Rest 3m

8m EMOM

3 Burpees 

+

10 Plate Ground To OHD

Rest 3m

8m EMOM

10 Abmat Situps

+

20 Second Elbow Plank

*Complete

Training Session PM (115p)

A. For Time:

6 BMU

9 C2B

12 T2B

21 DL (155)

6 BMU

9 C2B

12 T2B

21 HPC (155)

6 BMU 

9 C2B

12 T2B

21 JERKS (155)

*7:57

B. Clean and Jerks

3 Singles @ 235#

3 Singles @ 250#

2 Singles @ 260#

4 Singles @ 220#

*Complete

C. Class WOD "Teddy"

14m AMRAP:

30 Z-Press

14 Cal Bike

30 Push-Ups

100m SB Run (50#)

30 Pull-Ups

*3+30