Friday, July 21st

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

A) Every 2 minutes, alternate stations to complete 4 rounds each: 
Station 1: Dumbbell Bench Press x 12-15 reps
Station 2: Kipping Pullups x 8-10 reps

B) ‘The Ghost’
6 rounds, 1 minute per station of:
Row calories
Burpees
Double unders
(rest 1 minute)

Make these rounds intentionally held back to 75-50% effort to ensure you’re sustainable. The last round should be close to the first as far as reps completed. Walk away from this feeling like you could have done several rounds more.

A) Every 4 minutes, for 20 minutes (5 sets):
Chest To Bar Pullup x 9-15 reps

If you have a few C2B but 9 reps is a stretch, do what you can then grab a band and knock out the remaining reps. Your chest MUST make contact with the bar for the rep to count. If you dont yet have pull-ups then perform banded chin over bar pull-ups. 

B) ‘The Ghost’
6 rounds, 1 minute per station of:
Row calories
Burpees
Double unders
(rest 1 minute)

Make these rounds intentionally held back to 75-50% effort to ensure you’re sustainable. The last round should be close to the first as far as reps completed. Walk away from this feeling like you could have done several rounds more.

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2020 Borst Ave., Unit 2 Centralia, WA 98531