Thursday, March 2nd

Performance is in red, Competition is in blue

A)  Three sets of:
Front Squat x 5 reps
rest 2 minutes

Warm up and perform 3 medium-heavy sets of 5 reps. Use the same load for all three sets.

B) Partner WOD
8 Rounds For Time (4 each):
-300 Meter Row
-12 Dumbbell Thrusters 35/20

Partners alternate whole rounds. Only one person works at a time.

A) 4 sets of:
Front Squat
Set 1: 3 reps
Set 2: 3 reps
Set 3: 2 reps
Set 4: 2 reps
rest 2 minutes between sets. 

Warm up and perform a heavy set of 3 at 70% and build 5% each set. 

B) Partner WOD
8 Rounds For Time (4 each):
-300 Meter Row
-12 Dumbbell Thrusters 35/20

Partners alternate whole rounds. Only one person works at a time. 

 

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