Saturday, March 18th

Performance 

A) 5 sets of:
Strict Pullup
5,4,3,2,1; Make each a near-max effort attempt;
(set 1 is 5 reps, set 2 is 4 reps, set 3 is 3 reps etc)
Rest 60-seconds
Front Squat x 5 reps
Start light and build.  Sharp & fast, not heavy today;
Rest 60-seconds

B) Three rounds for time of:
400 Meter Run
40 Double-Unders
10 Thrusters 95/65

Competition 

A) 5 sets of:
Weighted Pullup
5,4,3,2,1; Make each a near-max effort attempt;
Rest 60-seconds
Front Squat x 5 reps
Open with 55% 1RM & build 5% each round; Sharp & fast, not heavy today;
Rest 60-seconds

B) Every 3 minutes for 3-5 sets
3 rounds @85-90%
15 Double unders
5 Thrusters 95/65lbs
1 Ring muscle-up

This is meant to feel light and crisp. 

C) Optional 
Row
30 on 30 off until you reach 150 calories;

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