Friday, September 23rd

Performance is in red, Competition is in blue,

A) 2 sets of:
Back Squat x 5 reps (heavier than last week)
Rest 2 minutes

B) 2 sets of:
Front Squat x 3 reps (heavier than last week)
rest 2 minutes

C) 12 Minute AMRAP
30 Double-Unders
15 Air Squats
5 Pull-Ups

D) 4 sets of:
Row 30 seconds @ 100% effort
rest 2 minutes

A) 2 sets of:
Back Squat x 5 reps @75%
Rest 2 minutes

B) 2 sets of:
Front Squat x 5 reps @75%
Rest 2 minutes

C) 12 Minute AMRAP
50 Double-Unders
25 Air Squats
10 Chest-to-Bar Pull-Ups

D) 4 sets of:
Row 30 seconds  @ 100% effort
rest 2 minutes

 

 

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