Thursday, April 27th

Performance and Competition are in  red

A) Not for time
2 rounds
10 Ski-erg calories
60-sec Sorenson hold

 2 rounds
10 Ski-erg calories
20 Dumbbell Hip thrusts 70/50

2 rounds
10 Ski-erg calories
10 Dumbbell Front rack lunges 50/35 per hand (5/leg)

B) On the minute, for 21 minutes
Minute 1: Row
Minute 2: Bike 
Minute 3: Ski

Hit a hard 80-85% for 40-seconds of each round & then recover/transition during the final 20-seconds

C) 4 sets of:
Dual Farmer Carry x 100ft 
Rest 2 minutes

Wallball wall to GHD and back. Load 100-125/62-79  per hand

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