Wednesday, August 16th

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

A) Every 2 minutes, for 18 minutes (3 sets of each):
Station 1: 3 Rolls to Candlestick + 6-8 Ring or Stationary Dips
Station 2: 45-60 second Nose-to-Wall Handstand Hold
Station 3: Alternating Pistol Progressions x 6-8 each leg

C) “Isabel”
For time: 
30 Power snatches 135/95
*8 minute time cap

Choose a weight that you can move and complete 30 reps under the time cap

A) Every 2 minutes, for 18 minutes (3 sets of each):
Station 1: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Station 2: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Station 3: Alternating Pistols x 16-20 reps

C) “Isabel”
For time: 
30 Power snatches 135/95
*8 minute time cap

Choose a weight that you can move and complete 30 reps under the time cap

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