18 June

Training Session AM (7a)

A. Mobility/Prep

B. Belt Squats
1m Hold - 30 Step-ups

Rest 3m

1m Hold - 30 Steps x3 Consecutive Rounds

C. Team WOD

FGB STYLE PARTNER EMOM 5M WORK - (3M REST) 4 ROUND FIGHT (32M) PARTNER EMOM 30 SEC P1 - 30 SEC P2 MIN 1: 24/16 BIKE CALS MIN 2: 22/18 WALLBALLS MIN 3: 11 BURPEE PULL-UPS MIN 4: 11 CLEAN AND JERKS MIN 5: 24/16 CAL ROW 3M REST (400M RUN)

*W/Jeff Moore (120 Reps Final Round) 1. SCORE IS SUCCESSFUL ROUNDS, RUNS COUNT. MUST BE BACK IN BEFORE THE 3M WINDOW CLOSES. 2. FIRST 3 ROUNDS ARE TASK BASED. FINAL ROUND IS MAX REPS FOR SCORE. 3. ANY MISSED ROUNDS DURING FIRST 3 = -10 REPS OFF OF FINAL SCORE.  

4. FINAL RUN TOP 3 MEN AND TOP 3 WOMEN GET +5 REPS FOR THEIR FINAL SCORES.  

Training Session AM (11a)

Jiu Jitsu (2 Hours)