Saturday, May 13th

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

A) 4 sets of:
Dumbbell Bench Press x 8-10 reps 
Rest 45 seconds
Romanian Deadlift x 6-8 reps 
Rest 45 seconds
Overhead Squat x 10 reps
Rest 45 seconds
Ring Row x 8-10 reps 
Rest 45 seconds

B) In teams of two, with only one partner working at a time, complete four sets each of:
20 Calorie Row
20 Wallballs 
20 Situpss

A) 20 minute AMRAP

2 Squat snatches 165/105   or 70% of 1 RM Snatch 
4 Overhead squat 165/105  or 70% of 1 RM Snatch
8 Strict Chest to Bar pull-ups, light band assistance

After every round assume an Front Leaning Rest  on rings & stay in it for as long as it takes to complete 10 breathing cycles

B) 3 sets
15 Handstand push-ups
15 Kettlebell swings 70/53
15 Pull-ups (Chest to bar)
15 Wall balls 20/14
15 Sit-ups (GHD)
Rest 2 minutes between sets 

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