Tuesday, March 14th

Performance 
A) 3 sets of:
Split Squat x 6-8 reps each leg.
Load with dumbbells. Goal is 15-25% Body Weight in each hand
rest 30 seconds
Side Plank x 30-60 seconds each side
rest 30 seconds

B) 5 sets of:
15 Wallballs 20/14
10 Deadlifts 155/115
5 Burpees Over the bar

rest 2 minutes between sets

C) For Time
Unbroken sets of:
27-21-15-9
Thrusters 65/45

(If you break during the set, start that set over)
Competition 

A) 3 sets of:
Split Squat x 6-8 reps each leg.
Load with dumbbells. Goal is 15-25% Body Weight in each hand
rest 30 seconds 
Side Plank x 30-60 seconds each side 
rest 30 seconds 

B) 5 sets of:
45 Double Unders as fast as possible  (or 10 attempts)
10 Front Squats 155/115 (from a rack)
5 Burpee Box Jumps 24/20

rest 2 minutes between sets 

C) For Time 
Unbroken sets of:
27-21-15-9
Thrusters 75/55

(If you break during the set, start that set over)

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