Thursday, August 4th

Performance is in red, Competition is in blue

A) On the minute, for 15 minutes:
Minute 1: Handstand Pushup x Max reps in 30 seconds (practice kick ups or sub slow negatives or L seated Dumbbell Press)
Minute 2: Ring Row x 8-12 reps
Minute 3: Snatch Grip Overhead Hold x 30-45 seconds (hold a bar overhead with a snatch grip. Add weight if able)

B) Every 2 minutes, for 8 minutes (4 sets):
Seated Behind The Neck Strict Press x 5 reps
(build over the sets)

C) 3 rounds for max reps/calories:
90 seconds of Rowing for calories
Rest 90 seconds
90 seconds of Ring Dips
(perform from high rings if possible. i.e. muscle up into first rep)
Rest 90 seconds
90 seconds of Burpee Box Jump-Overs (24″/20″)
Rest 90 seconds

A) On the minute, for 15 minutes:
Minute 1: Handstand Pushup x Max reps in 30 seconds  (sub slow negatives or L seated Dumbbell Press)
Minute 2: Strict Chest To Ring Pullups x 4-6 reps
Minute 3: Snatch Grip Overhead Hold x 30-45 seconds (hold a bar overhead with a snatch grip. Add weight if able)

B) Every 2 minutes, for 8 minutes (4 sets): 
Seated Behind The Neck Strict Press x 5 reps
(build over the sets)

C) 3 rounds for max reps/calories:
90 seconds of Rowing for calories
Rest 90 seconds
90 seconds of Ring Dips
(perform from high rings if possible. i.e. muscle up into first rep)
Rest 90 seconds
90 seconds of Burpee Box Jump-Overs (24″/20″)
Rest 90 seconds

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