9 July

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. ēvoFIT Class

0-10:00

3 Rounds

10 Broad Jumps

20 V-Ups

20 Second Lunge Hold/Leg

*7:20

10:00 - 20:00

3 Rounds

50 Crab Toe Touch

25 American Swings (1.5)

*7:25

20:00 - 30:00

3 Rounds

30 Cal Ski

1 Torpedo Press Medley

*6:28

Training Session PM (130p)

A. 3 Position Pause Front Squats; 3x2

*195/225/225

B. Max Clean and Jerk in 5:00

*295

C. 3RM Back Squat in 5:00

*325

D. Class WOD

"Egg Head"

4 RFT

400m Run

6 Front Squats (205#)

*8:15