Thursday, October 6th

Performance and Competition are in red

A) Every 90 seconds, for 7 sets:
Weighted Pull Up x 1 rep. 
(Build to a 1 rep max. Load with belt and chain, ankle weights of medicine balls. OR use as little assistance as needed to achieve 1 rep.)

B) Every 90 seconds, for 7 sets:
Weighted Dip x 1 rep
(Build to a 1 rep max. Load with belt and chain, ankle weights of medicine balls. OR use as little assistance as needed to achieve 1 rep.)

C) Exactly 10 minutes to build to a 5 rep max Thruster.
RX is to be taken from the floor.

D) 5 Rounds For Time
50 Double Unders
25 Abmat Situps  (feet anchored)

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