Tuesday, September 12th

Performance and Competition are in red


A) On the minute, for 12 minutes:

Minute 1: 10/7 Calorie Row
Minute 2: 10 Burpees
Minute 3: 10/7 Assault calories  (13/10 on Airdyne)

****Each round you must add 1 calorie to be completed on the Bike***

B) 3 sets:
15/11 Row calories 
15 American Swings 62/44
15 Toes to rings
15 Wall balls 20/14
15 Dumbell power cleans 50/35
50 Double unders

Rest exactly 5 minutes between sets.
Scale Double unders to 10 attempts.
Goal is a grouping of times +/- 15 seconds on one another

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