23 September

Training Session AM (7a)

A. Box Squats; Doubles
*95/145/195/245/275/305/335

B. Team WOD

IN TEAMS OF 4: 16M AMRAP: 10/20/30 CAL BIKE AGILITY RUN 10/20/30 CAL ROW AGILITY RUN 10/20/30 CAL SKI AGILITY RUN *30+0 (Andy/Aggie/Amy) 1. LADIES CALS ARE 10/15/20. 2. CAN BEGIN WORKING WHEN FIRST PERSON IS BACK FROM RUN BUT CAN'T LEAVE ON ANOTHER RUN IF SOMEONE ISN'T BACK FROM PREVIOUS RUN. 16M EMOM: MIN 1: 16 SYNCHRO BURPEES TO A TARGET (2 WORKING AT SAME TIME) MIN 2: 16 PULL-UPS/16 T2B (2 WORKING AT SAME TIME) MIN 3: 16 SYNCHRO AMERICAN KBS (1.5/1) (2 WORKING) MIN 4: REST STATION *Max Reps Final Round (150) 1. SCORE IS TOTAL COMPLETED MINUTES. REST STATIONS COUNT AS COMPLETED STATIONS. 16 IS PERFECT SCORE. 2. STAGGER HALF GROUP TO START ON AMRAP AND OTHER HALF ON EMOM. 3. SCORE IS LAST FULL ROUND OF CALS COMPLETED + PARTIAL CALS. BIG LAP DOESN'T COUNT. 4. SCORE FOR EMOM IS # OF ROUNDS COMPLETED. TWO SEPARTE SCORES FOR EMOM AND AMRAP. LOW SCORE WINS. Training Session (10a) Jiu Jitsu (90m)