Wednesday, December 14th

Performance is in red, Competition is in blue, Accessory Work is in orange, Links are in green

A) 4 sets of:
Strict Press x 1 reps
rest 60 seconds 
Goblet Split Squat x 6 reps each leg
rest 60 seconds 

B) 3 Sets For Times  
-250m row
-15 Russian Swings 53/35 
-25 Burpees
-15 Russian Swings 53/35
-250m row
Rest 10 min between sets
(Each set As Fast As Possible. Record 3 times)

A) Strict Press
 Set 1 – 5 reps @ 55%
 Set 2 – 3 reps @ 65%
 Set 3 – 1 rep @ 75%
 Set 4 – 1 rep @ 85%
 Set 5 – 1 rep @ 90%
 Set 6 – 1 rep @ 95%
 Set 7 – 1 rep @ 101-102%
 Set 8 (optional) – Exceed Set 7 weight
Rest as needed, but at least 2 minutes between sets of singles.

B) On the minute, for 10-14 minutes:
Even: Bar Muscle Up x 1-2 reps
Odd: Deadlift x 1-2 reps 
Drilling efficiency and mechanics on the Bar Muscle up (Or hip to bar, chest to bar or chin over bar pull-ups.) 
And building on the Deadlift to the weight you will use in the workout.

C) For TIme
5-4-3-2-1
Deadlifts 315/205
Bar Muscle-Ups

The Deadlifts should be heavy. Scale with 80% of 1 RM Deadlift. The scale for the Bar Muscle-Ups is 1 Chest-to-Bar Pull-Up + 1 Burpee. Sub jumping BMUs, or regular Pull-Ups as needed. Bands are okay for the Pull-Up + Burpee sub.

7 Minute AMRAP
Single Arm Farmers Walk 44/62 Kettlebell
Unlimited hand switches, score is total distance using a 50ft shuttle. (Wallball wall to jerk blocks)

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