Thursday, October 27th

Performance is in red, Competition is in blue

A) Every 3 minutes, for 15 minutes (5 sets):
20 Dumbbell Walking Lunges (tough)
15/10 Dips

B) 5 Rounds For Times Aggressive
12 Box jump overs 24/20
12 Wall balls 20/14 10/9 ft
12 Sumo Deadlift High Pull 75/55
12 Row calories (rest 4 minutes)
Rest 3 minutes

A) 5 sets of:
Snatch High Pull x 5 reps @ 75-85% of 1 rep max Snatch (touch and go if your proficient at the movement)
(This is a good time to make sure you making contact with the bar at the hip)
Rest 30 seconds

Pistol x 5 reps each leg SLOW  (3 seconds down)
(Scale with bands, box, lateral lunge or air squat as necessary)
rest 2-3 minutes 

B) 5 Rounds For Times Aggressive
12 Box jump overs 24/20
12 Wall balls 20/14 10/9 ft
12 Sumo Deadlift High Pull 75/55
12 Row calories (rest 4 minutes)
Rest 3 minutes

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