Thursday, January 5th

Performance is in red, Competition is in blue

A1) 10 sets of:
Deadlift x 5 reps @ 60%
rest 10 seconds

A2) 5 sets of:
Ring Row x 15 reps done after every ODD round of A1,
rest 10 seconds

A3) 5 sets of:
Double Farmers Carry x 100ft after every round of A2. (wallball wall to jerk blocks. Dumbbells or Kettlebells)
rest 2 minutes
A) On the minute, for 16 minutes (8 sets):
Even: 30 seconds of Abmat Situps
Odd: 30 seconds Row for cals HARD

Choose a set of dumbbells around the the prescribed weight.

A1) 10 sets of:
Deadlift x 5 reps @ 60%
rest 10 seconds 

A2) 5 sets of:
Ring Row x 15 reps done after every ODD round of A1,
rest 10 seconds

A3) 5 sets of:
Double Farmers Carry x 100ft after every round of A2.  (wallball wall to jerk blocks. Dumbbells or Kettlebells)
rest 2 minutes

B) On the minute, for 16 minutes (8 sets):
Even: 8 Dumbbell Thrusters  45/35
Odd: 30 seconds Assault Bike for cals  HARD

Choose a set of dumbbells around the the prescribed weight.

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