Saturday, September 30th

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

A) 3 sets – Casual pace
4 Strict Pullups
6 L seated dumbell press
12 Dumbbell snatches 35/20
Rest exactly 60 seconds between sets

B) 3 Rounds For Time
30 Burpees 
30 Abmat Situps

A) 3 sets – Casual pace
4 Strict false grip chest to ring pullups
6 Strict handstand push-ups
12 Dumbbell snatches 50/35
Rest exactly 60 seconds between sets

B) For Time
75 Pull-ups
75 Kettlebell swings 53/35
75 Double unders
75 Overhead squats 95/65

Time cap 20 minutes

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