WEDNESDAY 180822

Evolution A:

Men = 10 Seconds to Establish Split then: For how many meters can you maintain a 1:35 x 500 meter split?

Women = 10 Seconds to Establish Split then: For how many meters can you maintain a 1:45 x 500 meter split?

Evolution B:

Every Three Minutes For 15:00 (5 Rounds)

“The Tough Twelve”

Deadlift, 3 Repetitions
Hang Power Clean, 3 Repetitions
Front Squat, 3 Repetitions
Shoulder to Overhead, 3 Repetitions

Note:  For the Row Challenge, there is no “grace time” over the split. Even one second over the required split time ends the evolution. On the EMOM, recommended weight is between 135lb. and 185lb. for men and 65lb. to 115lb. for women. All repetitions on the EMOM should be consecutive (no dropping weight until final repetition). Compare todays meters and weight to May 22, 2018.

KIDA!

______________

Good luck and KIDA to Coach who will be taking his Krav Maga Black Belt Test over the next four days at Krav Maga Worldwide in Los Angeles. Please keep Coach and the other Black Belt candidates in your prayers! Osssssss

_______________