Wednesday, August 30th

Letter of Recommendation: The Pull-Up NY Times

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

A) 3 sets of:
Snatch Grip Romanian Deadlift x 8-10 reps
rest 60 seconds 
Strict Chinup x 6-8 reps
rest 60 seconds 

B) In teams of two, complete the following for time:
1 mile run
2000 meter row
30 Dumbbell Power Snatches 50/35
2000 meter row
1 mile run

Only one partner works at a time and the work can be broken up however you see fit.


A) Every 90 seconds, for 5 sets

Power Snatch x 1.1 
rest 10 seconds between clusters and rest 2 minutes between sets
Build over the sets 

B) In teams of two, complete the following for time:
1 mile run
2000 meter row
30 Power Snatches 135/85
2000 meter row
1 mile run

Only one partner works at a time and the work can be broken up however you see fit.

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