Wednesday, November 23rd

Thanksgiving Day:   Open gym 7am
                                  Group Class at 8am and 9am.  No noon or evening classes

Performance is in red, Competition is in blue

A) Every 2 minutes, for 10 minutes:
Behind The Neck Split Jerk x 3 reps

Keep these on the lighter side and focus on fast feet and receiving the bar with arms locked out (no press outs)

B) 3 sets of:
Press x 5 reps
rest 30 seconds
Dumbbell Bent Over Row x 8-12 reps
rest 60 seconds

Work up to a heavy 5. This is NOT a true max-effort day. The goal is no missed reps. Try and hit a number that feels like you could do another rep or two.

C) 6 Rounds For Time
3 Wall Walks
6 Dips
9 Lateral Lunges

A) Every 2 minutes, for 10 minutes:
Behind The Neck Split Jerk x 3 reps

Keep these on the lighter side and focus on fast feet and receiving the bar with arms locked out (no press outs)

B) 3 sets of:
Press x 5 reps
rest 30 seconds 
Dumbbell Bent Over Row x 8-12 reps
rest 60 seconds 

Work up to a heavy 5. This is NOT a true max-effort day. The goal is no missed reps. Try and hit a number that feels like you could do another rep or two.

C) 6 Rounds For Time 
6 Kipping Handstand Pushups 
6 Kipping Ring Dips
12 Alternating Pistols

(Take this at a moderate pace and focus more on the skill work of the HSPU and Pistol. Scale the HSPU with hand release pushups or pike pushup from a box. If your a wizard at them then add a 3″ deficit. If you have a MU dip from high rings.  Scale the Pistol with lateral lunges, band or from a box)

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