Friday, July 29th

Performance is in red, Competition is in blue

A) 3 sets of:

Front Squat x 5+ reps
(Add 5 lbs to last weeks load. Perform 2 sets of 5 reps and 1 sets of max reps. All at the same weight)
Rest 30 seconds

B) 5 min AMRAP
5 Strict Pull-ups
5 Box jump overs 24/20
50 Double Unders

(rest 3 minutes)

C) 5 min AMRAP
6 Burpees to 6″ target
6 Sumo Deadlift High Pull 75/55
6 Row calories

(rest 3 minutes)

D) 5 min AMRAP
7 Russian Swings 53/35
7 ABmat/GHD situps
7 Assault calories

A) 3 sets of
Front Squat x 4 reps (add to last week)
rest 2-3 minutes

B) 5 min AMRAP
5 Strict Pull-ups
5 Box jump overs 24/20
50 Double Unders

 (rest 3 minutes)

C) 5 min AMRAP
6 Burpees to 6″ target
6 Sumo Deadlift High Pull 75/53 
6 Row calories

(rest 3 minutes)

D) 5 min AMRAP
7 Russian Swings 70/53
7 ABmat/GHD situps
7 Assault calories

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