Saturday, November 19th

Performance is in red, Competition is in blue

A) 5 Rounds Easy
Row 200 meters
Run 200 meters
20 Double Unders

B) Three sets of:
Bench Press x 8-10 reps @ 2011
Rest 60 seconds
Supine Ring Row x 8-10 reps @ 2111
Rest 60 seconds
Hang Power Snatch
Rest 60 seconds

C) 6 Rounds For Time
25 Double-Unders
10 Dumbbell Snatchs
10 Hand Release Push-Ups

A) 5 Rounds Easy
Row 200 meters
Run 200 meters
20 Double Unders

B) 15 minutes to build to a heavy Snatch

C) 4 Rounds For Time
50 Double-Unders
10 Power Snatches 135/95
10 Handstand Push-Ups

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