12 July

Training Session AM (530a)

A1. 20 GHD's

A2. 15 Back Extensions

A3. 12 Rev Hypers

Rest 2m, x2

B. 10-20-10 DB Triplet

C. Mobility

D. Crossover

E. ēvoFIT Class

12m AMRAP:

200m Run

20 Yard Lunge

20 Yard BC

*6+10 Yards Of Lunges

Rest 3m

12m AMRAP:

1k Row

25 Torpedo D-O-I-U

*2+250m Row

Training Session PM (130p)

A. Bottoms Up Front Squats; 5x1, 2 Sets

*Rest 10 Seconds B/W Singles

*255/275

B. Clean From Blocks; 6 Reps At Mid-Thigh; 6 Reps Below The Knee; 6 Reps 2 Inches Off Ground

*205 - 265 - 275

C. Class WOD

"Blazer"

400m Run

21 Heavy Wallballs

21 Push-Ups

21 Pull-Ups

400m Run

15 WB

15 Push-Ups

15 Pull-Ups

400m Run

9 WB

9 Push-Ups

9 Pull-Ups

*8:26