Friday, October 21st

Performance is in red, Competition is in blue

A) Every 90 seconds, for 15 minutes (10 sets):
1 Behind The Neck Push Press + 1 Behind The Neck Split Jerk

B) 5 Rounds For Time
Row 15/12 Calories 
12 Burpees Over The Bar
9 Hand Release Pushups 
6  Front Rack Lunges each leg 95/65
Rest 3 minutes 
(Goal is consistant pacing across all rounds. Complete the first round at a pace you can keep through the fifth round. These should all be within five seconds or less of each other)

A) Every 90 seconds, for 15 minutes (10 sets)
Behind The Neck Split Jerk x 1 rep
(Build over the sets. When it gets heavy drop the bar on the floor and quickly re rack)

C) 5 Rounds For Times
15/12 Assault Calories
12 Box Jump Overs 24/20
9 Kipping Ring Dips
6 Power Cleans touch and go 135/95
Rest exactly 3 minutes 

(Goal is consistant pacing across all rounds. Complete the first round at a pace you can keep through the fifth round. These should all be within five seconds or less of each other. AND pace so that you can perform the cleans unbroken)

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