Thursday, December 8th

Performance is in red, Competition is in blue, Links are in green

A) 4 sets of:
Waiters Walk x 30 meters each hand (length of rig x2)
rest 45 seconds
Abmat sit up x 10-20 reps
rest 45 seconds
Side Plank x 45-60 seconds each side
rest 45 seconds

B) Complete as many rounds as possible in 20 minutes of:
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats

Alternate between supinated-grip and pronated-grip pull-ups every round.

A) Every 90 seconds, for 12 minutes:

Hang Power Snatch x 3 reps
(Build over the sets but there should be no misses. Focus on being fast under the bar)

B) 4 sets of:
Snatch High Pull x 5 reps at 70-85% of 1 Rep max
rest 2 minutes 

C) For Time
27 Calorie Row buy-in
21-15-9
Burpees 
Toes To Bar

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