17 September

Training Session (530a)

A1 20 GHD's

A2. 15 Back Extensions

Rest 2m, x2

B. Crossover

C. Mobility

D. Hip Mobility

E. ēvoFIT

12m AMRAP:

400m Run

5 Push-Ups

10 Half Front Raises

15 Squats

20 W/M Sit-Ups

*3 Rounds + 1/2 Run

Rest 3m

12m AMRAP:

A. 1m Pigeon/Side

B. 40 Bent Over KB Rows/Side

C. 30 Hamstring Curls On Sliders

D. 40 S/A Bicep Curls/Total

*Complete

Training Session (9a)

Jiu-Jitsu

Training Session PM (1130p)

A. Back Squats; 10-8-8-8

*245/265/285/305

B. Class WOD

"Victory Lap"

MIN 1: PLATE PUSH LAP (10 YARDS AND 10 YARDS BACK) MIN 2: 10/6 CAL SKI MIN 3: 12 ALT DB SNATCHES (50/35) MIN 4: 3 S/A KB THRUSTER W/2 KB'S (RED/BLUE) *ADD 2 YARDS TO PLATE PUSH EVERY ROUND *ADD 2 CAL TO SKI EVERY ROUND *ADD 2 DB SNATCHES EACH ROUND *ADD 2 THRUSTERS (1/SIDE) EACH ROUND ROUND 2: 12 YARDS OUT AND BACK 12/8 CAL SKI 14 DB SNATCHES 4 S/A KB THRUSTERS EACH SIDE ROUND 3: 14 YARDS OUT AND BACK 14/10 SKI 16 DB SNATCHES 5 S/A KB THRUSTERS EACH SIDE ROUND 4: 16 YARDS OUT AND BACK 16/12 CAL SKI 18 SNATCHES 6 S/A KB THRUSTERS EACH SIDE ROUND 5: 18 YARDS OUT AND BACK 18/14 CAL SKI 20 DB SNATCHES 7 S/A KB THRUSTERS EACH SIDE

*20 Rounds