Wednesday, January 11th

Performance is in red, Competition is in blue

A) On the minute, for 15 minutes
1) 10 Push Jerks 95/65
2) 10 Wallballs 
3) 8/5 Calorie Assault Bike  (yes, its like a thing this week)

The barbell comes off the floor for the Push Jerks. Each movement is intended to be done unbroken, leaving 30-45 seconds of rest before transition. Scale as needed.

B) With a partner, complete the following for time:
70 Hang Power Cleans 95/55
70 Burpee Box Jump Overs 24/20  
70 Hang Power Clean 95/55

Scale the weight or reps as needed. Sub step overs for jump overs. If there are an uneven number of people then cut the reps in half. One person works at a time. Break up the reps however you want.

A) On the minute, for 15 minutes
1) 10 Push Jerks 135/95
2) 7 Burpee Box Jump Overs 
3) 12/9 Calorie Row

The barbell comes off the floor for the Push Jerks. Each movement is intended to be done unbroken, leaving 30-45 seconds of rest before transition. Scale as needed.

B) With a partner, complete the following for time:
70 Hang Power Cleans 135/95
70 Burpee Box Jump Overs 24/20″
70 Hang Power Clean 135/95

Scale the weight or reps as needed. If there are an uneven number of people then cut the reps in half. One person works at a time. Break up the reps however you want.

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