Monday, September 5th

Happy Labor Day!!

No 5am class.  All other classes will be the same.

Performance is in red, Competition is in blue, Links are in green

A1) 2 sets of:
Back Squat x 12 reps
rest 30 seconds
Side plank x 30-45 sec each side
rest 30 seconds

B) 2 sets of:
Front Squat x 8 reps
30 seconds
Shoulder Taps x 20 reps
rest 60 seconds

C) In teams of 2, complete 14 rounds (7 each) for time of:
30 Double-Unders
10 Thrusters 95/65
8  Pull Ups

A) 2 sets of:
Back Squat x 2 reps @ 70%
rest 2 minutes

B) 2 sets of:
Front Squat x 2 reps @ 70%
rest 2 minutes

Every other exposure is a de-load so these should feel light.

C) In teams of 2, complete 14 rounds (7 each) for time of:
30 Double-Unders
10 Thrusters 95/65
8 Chest-to-Bar Pull Ups

Partners alternate full rounds. Scale the Double-Unders to 1/2 attempts or 3x Singles. The thrusters should be light enough to do unbroken. Scale Chest-to-Bar to regular Pull-Ups or Jumping C2B as needed.

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