Saturday, September 31st

Performance is in red, Competition is in blue

A) Four sets of:
Hang Power Clean x 3 reps
Rest 60 seconds
Double-Under Practice x 45-60 seconds
Rest 60 seconds
Double Kettlebell Front Rack Walking Lunge x 12 steps
Rest 60 seconds

B) Team WOD
In teams of 3, complete the following for time:
1 Mile run buy in (team runs the mile together) then,
300 Wall Balls 10/10, 14/9

All three teammates must be back in the gym before the first Wall Ball shot occurs. Break the Wall Balls up however desired. If your going solo its a 1 mile run and 100 wallballs

A) On the minute for 15 minutes:
2 Power Clean and Push Jerks

These will add up quickly, so start modest on the load and only increase if the reps feel crisp. Do them touch-and-go if you can organize them. Do quick bailed singles if you cannot.

B) Team WOD
In teams of 3, complete the following for time:
1 Mile run buy in (team runs the mile together) then,
300 Wall Balls 10/10, 14/9

All three teammates must be back in the gym before the first Wall Ball shot occurs. Break the Wall Balls up however desired. If your going solo its a 1 mile run and 100 wallballs

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