Thursday, April 28th

Performance is in red, Competition is in blue, 

A) On the minute, for 10 minutes:
Hang Power Clean  (above knee)
(build over the sets)

B) 6 Rounds, Not For Time
5 Ring Rows
5 Overhead squats SLOW (bar, pvc, band)
(use this as a warm up piece)

C) 3 Rounds For Time
10 Overhead Squats @ 60% of 1 rep max OHS
20 Toes To Bar
*10 minute time cap

D) 2 sets of:
Run 800 meters
rest 2 min

A) On the minute, for 10 minutes:
Squat Clean x 1 rep
(build over the sets to todays heavy)

B) 6 Rounds, Not For Time
5 Ring Rows
5 Overhead squats SLOW (bar, pvc, band)
(use this as a warm up piece)

C) 3 Rounds For Time
10 Overhead Squats @ 60% of 1 rep max OHS
20 Toes To Bar
*10 minute time cap

D) 2 sets of:
Run 800 meters
rest 2 min

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531