Wednesday, June 28th

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

A) Every 45 seconds, for 9 minutes (4 sets each):
Station 1: 5 Strict Ring Pull Ups
Station 2: 10 Deadlifts 165/115
Station 3: 15 Weighted Situps  

B) On the minute, for 12 minutes
Minute 1: Row 15/11 Calories

Minute 2: 2 Rope Climbs 

A) Every 45 seconds, for 9 minutes (4 sets each):
Station 1: 1-3 Muscle Ups
Station 2: 8 Deadlifts 245/165
Station 3: 15 Situps  (weighted or on the GHD)

B) For time
5-4-3-2-1
Rope climb 15-ft
Power clean & jerk*

Ascending weight on the power clean & jerk  135/155/175/185/195,  95/105/115/125/135

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