Wednesday, January 18th

Benefits of a Lunch Hour Walk- NY Times

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

A) On the minute, for 15 minutes
Minute 1: Power Snatch from just below the knee x 3 reps
Minute 2: Double Unders x 60 seconds
Minute 3: Strict Chin Up x 3 reps

B) 5 Rounds for Time:
21 Double-Unders
7 Overhead Squats 95/65
7 Burpees over the Bar

Sub 50 Single-Unders or 10 attempts for dubs. The Overhead Squat should be on the medium side for you.

A) 15 minutes to build to 85% of 1 rep max Snatch
Warm up on the rings between Snatches

B) 5 Rounds for Time:
21 Double-Unders
3 Squat Snatches 135/95
3 Ring Muscle-Ups

The Snatch load should be on the medium side for you. Scale Muscle-Ups to either Jumping Muscle-Ups or, if you’re close and have maybe done a few in the past, attempts. For the second option, you must be able to perform at least 3 Chest-to-Bar Pull-Ups + 3 Strict Dips.

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