Evolution A:
Complete Five “Sprint Rounds”

On a 1:00 Clock,
Kettlebell Swing, 15 Repetitions (53lb. / 35lb.)
Thruster, As Many Repetitions As Possible (95lb. / 65lb.)

Rest up to 2:00 between rounds.

Evolution B:
Take 5:00 and achieve your 1RM Thruster (from the floor!)

Note: Your score on Evolution A is the number of Thrusters you are able to achieve each round following the “buy in” of Kettlebell Swings. On Evolution B, the barbell must start on the ground. Compare your effort on todays session from July 5, 2019, and try to set a new record!

Tactical Officer Trainer Course – Fredericksburg, VA


Please join us tonight from 6:00PM to 7:00PM for Faith Works Ministry. Free coffee from our friends at Coffeetopia begins at 5:30PM. Tonight we have a special guest music-worship leader. Coach’s message will be on “Pouring Your Heart Into It.” All spiritual seekers and Faith backgrounds are welcome and encouraged to attend!


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