Tuesday, January 17th

Performance is in red, Competition is in blue

A) 7 Rounds
Max Rep Strict Dip
15 Calorie Assault Bike Sprint

Go hard on the Dips and move directly to the Bike. Go for an all-out effort on the bike. Scale the dip so you can get at least 5 reps. Rest as needed between rounds. Score is total Dips and best/worst times on the bike.

B) 5 Rounds not for time
Double handed Farmer Carry x 100ft as heavy as possible (wallball wall to jerk blocks and back)
3 Wall Walks with a 10 second hold at the top

A) 5 Rounds
5 Rep Bench Press
250 meter Row Sprint
Rest as needed

Take several warmup sets on the bench press and hit some short intervals on the rower.
Go heavy on the Bench Press and move directly to the row. You can perform ascending sets on the Bench or work across. Go for an all-out effort on the rows. Rest as needed between rounds. Score is total weight moved on the Bench Press and best/worst times on the row. Have the monitor set up for a single distance count down from 250m so you can record your exact times. Spotters on ALL SETS of the bench press.

B) 5 Rounds not for time
Double handed Farmer Carry x 100ft as heavy as possible (wallball wall to jerk blocks and back)
3 Wall Walks with a 10 second hold at the top

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