Friday, December 9th

Classes will be as usual this morning

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

A) 3 sets of:
Back Squat x 5 reps
(work to a heavy set of 5. The goal is the heaviest set from the last six weeks)

The following workouts must be completed unbroken. f you break a set, stat that set over. Bite your lip and BEAR DOWN!B) For Time

20-20-20-20 Wall balls 20/14 10’/9′
Must be unbroken to count;
Rest 2 minutes after this

C) For Time
15-15-15-15
American Swings 53/35
Must be unbroken to count
Rest 2 minutes after this

D) For Time
10-10-10-10
 Pullups
Must be unbroken to count
Rest 2 minutes after this

E) For Time
5-5-5-5
Hang Squat Clean 115/75
Must be unbroken to count

A) 5 sets of:
Pause BackSquat x 1 reps @70% (pause 3 seconds in the bottom and maintain tension)
Rest 60 seconds

The following workouts must be completed unbroken. f you break a set, stat that set over. Bite your lip and BEAR DOWN!

B) For Time
20-20-20-20 Wall balls 20/14  10’/9′
Must be unbroken to count;
Rest 2 minutes after this

C) For Time
15-15-15-15
Power Snatch 75/55
Must be unbroken to count
Rest 2 minutes after this

D) For Time
10-10-10-10
Chest To Bar Pullups
Must be unbroken to count
Rest 2 minutes after this

E) For Time
5-5-5-5
Hang Squat Clean 135/95
Must be unbroken to count

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